Post by TM79 on May 13, 2017 17:24:06 GMT
Mesocycle 16. Week 7. Session 3.
Bench
Work up to 3(4x215): 10x135, 8x165, 6x185, 4x205, 215, 230 (PR 4 Rep Max), 215 (Paused)
Rows
Work up to 3(4x210): 10x135, 8x165, 6x185, 4x205, 215 (PR 4 Rep Max), 225 (PR 2, 3, 4 Rep Max), 215
Bench Speed Work
Slow descent, 3-count pause, explode up. Work up to a heavy triple:
10x95, 8x115, 6x135, 4x155
Time: 50:00
Accessory Work
4 Rounds:
8 Hammer Grip Pull-ups
10 Diamond Push-ups
10 GHD Sit-ups
Time: 8:00
Conditioning: Metcon
7 Rounds for Time:
75 lb Shoulder Press, 21 Reps
21 Back Extensions
Post Time: 19:47
Comments: Sorry I've been off the grid for most of the week. I had to leave town unexpectedly for work and the rest of the week was very busy and stressful. I'm just now getting around to Bench/Rows. I would have just combined this with a run, but haven't had time to get new shoes yet so will push that off and do a distance run during the upcoming rest week.
Bench: Very happy with a PR to close out the cycle. That last set at 215 paused was a good one too.
Rows: Wow, PR central on these. Felt very strong on these sets. That first set at 135 felt like I was lifting just the barbell.
As far as bench and rows are concerned, this cycle has been probably the best two months I've ever had. I've hit PR's on each lift every week. That's pretty remarkeable for someone who has been lifting (Bench) that lift consistently for a few years now. Rows PR's are to be expected as that is a new lift for me. Very happy with these.
Accessory: I took out the higher rep stuff and shortened this because of how long strength took. Good sets.
Metcon: I thought this one was going to be considerably shorter than this, but I guess 21 reps of anything isn't going to move that fast. Reps were as follows: First Round: 15+6 for OHP, 15+6 for BE. The remaining rounds were: 12+9 for OHP and 15+6 for BE. Definitely sweating, although not the worst gasser of a metcon I've ever done.
Well, that wraps up this cycle. As I mentioned, I will do my run after getting new shoes. Hopefully tomorrow or Monday. I won't lift at all this coming week and will just do some conditioning. After that, I will have 5 weeks leading up to our vacation so I will do a shorter cycle. Need to think about what I want to do for that. Hope you all have a great day!
Bench
Work up to 3(4x215): 10x135, 8x165, 6x185, 4x205, 215, 230 (PR 4 Rep Max), 215 (Paused)
Rows
Work up to 3(4x210): 10x135, 8x165, 6x185, 4x205, 215 (PR 4 Rep Max), 225 (PR 2, 3, 4 Rep Max), 215
Bench Speed Work
Slow descent, 3-count pause, explode up. Work up to a heavy triple:
10x95, 8x115, 6x135, 4x155
Time: 50:00
Accessory Work
4 Rounds:
8 Hammer Grip Pull-ups
10 Diamond Push-ups
10 GHD Sit-ups
Time: 8:00
Conditioning: Metcon
7 Rounds for Time:
75 lb Shoulder Press, 21 Reps
21 Back Extensions
Post Time: 19:47
Comments: Sorry I've been off the grid for most of the week. I had to leave town unexpectedly for work and the rest of the week was very busy and stressful. I'm just now getting around to Bench/Rows. I would have just combined this with a run, but haven't had time to get new shoes yet so will push that off and do a distance run during the upcoming rest week.
Bench: Very happy with a PR to close out the cycle. That last set at 215 paused was a good one too.
Rows: Wow, PR central on these. Felt very strong on these sets. That first set at 135 felt like I was lifting just the barbell.
As far as bench and rows are concerned, this cycle has been probably the best two months I've ever had. I've hit PR's on each lift every week. That's pretty remarkeable for someone who has been lifting (Bench) that lift consistently for a few years now. Rows PR's are to be expected as that is a new lift for me. Very happy with these.
Accessory: I took out the higher rep stuff and shortened this because of how long strength took. Good sets.
Metcon: I thought this one was going to be considerably shorter than this, but I guess 21 reps of anything isn't going to move that fast. Reps were as follows: First Round: 15+6 for OHP, 15+6 for BE. The remaining rounds were: 12+9 for OHP and 15+6 for BE. Definitely sweating, although not the worst gasser of a metcon I've ever done.
Well, that wraps up this cycle. As I mentioned, I will do my run after getting new shoes. Hopefully tomorrow or Monday. I won't lift at all this coming week and will just do some conditioning. After that, I will have 5 weeks leading up to our vacation so I will do a shorter cycle. Need to think about what I want to do for that. Hope you all have a great day!