[WotD] Wednesday, August 11


At lunch, I did something kind of like a blend of uber-noob parkour, play, and dog emulation. I went out on the one-mile loop, and after a two minute warmup run, spotted someone walking their dog without a leash, so I tried to do what the dog did before they went home – bolting, stopping, trotting, and doing a sprinting weave around some decorative palm trees. Once they went home, I continued with these antics – jumping over every fire hydrant, vaulting onto assorted utility boxes, and leaping to grab tree limbs to do pullups.

Then I came back indoors to sweat a lot. Like you do when it’s 90-something degrees out, muggy, and windless.

After hours, it was time to explore 2RM territory in my one remaining lift, the bench press. Having seen Code Monkey put up a very impressive number on Tuesday, I was resolved to best my own 1RM or get squished trying.

Warmup:

Bench Press: 1×15 @ 45 / 1×10 @ 95 / 1×5 @ 135 / 1×5 @ 155

Tuck / One-leg semi-supported Front Lever: 4x 50 sec

Work Sets:

Bench Press: 1×3 @ 175 / 1×3 @ 185 / 1×3 @ 195 / 1×3 @ 205 / 1×2 @ 215 / 1×2 @ 225 / 1×2 @ 230 (PR) / 1×13 @ 165

Bent-Over Row: 2×10 @ 135

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