Bench
20x45, 5x135
8x150, 8x170, 8x190 (PR 8RM)
Deadlift
5x235, 5x255
8x280, 8x300, 8x320 (PR 8RM)
Assistance
4 Rounds:
6 Deadlifts, 255 lbs
8 Ring Dips
20 Sit-ups
Time: 33:40
Conditioning: Metcon
"Ice Storm"
10 Rounds for Time:
2 Man Makers, 30 lb Dumbbells
4 Ground to Overheads, 30 lb Dumbbells
6 Overhead Press, 30 lb Dumbbells
8 Mountain Climbers (4-Count )
Time: 32:45
Comments: Stayed home today because of the ice storm. It's pretty cool working out in the garage with the neighborhood kids sledding down the hill in front of our house. Combining Bench and Deadlift today to give myself a day of rest before having to do Squats/Pulls on Sunday. Flying to New Hampshire on Monday so it screwed up my training schedule. Feeling pretty fresh for this. It's just cold out here.
Bench: Happy with a PR there. Felt plenty strong.
Deadlift: My left wrist started hurting a little after the last set, but I kept going. Now I'm done and it doesn't hurt any worse. Happy with a PR there. That one took some work to get to, that's for sure.
Assistance: Man, that sucked. I was trying to do lifts at roughly 60% x6-8 Reps. Left out the Good Mornings as DLs pretty much covered that.
Metcon: That was absolutely one of the top five or so hardest metcons I've ever done. That was terrible. The idea was to move from one exercise to the next, but that was really hard to do for me at that weight. 20 lb dumbbells (which I don't have) may be more doable. I had to keep putting them on the ground between sets. Definitely putting that one in the metcon forum. There is no numerical significance to an ice storm. I just called it that because it was written and completed during the ice storm. OK, tomorrow is a rest day for me. Hope you have a good night.