Weekend Workouts

15/9/3: Overhead Press (Friday) | Deadlifts (Sunday)

It’s also “weigh and measure weekend,” though I don’t know if I’ll snap some progress pictures to share or not. Feeling a little squidgy after entirely too much coffee and some much-needed beer.

OHP Friday frankly kind of sucked.  Deadlifting on Sunday went better.

Two By Two

Nothing whatsoever to do with Noah’s Ark. Continuing the exploration of the edges of my personal envelope in the form of 2 rep maxes. Today was Overhead Press and Squats.

Overall results were somewhat mixed, but held some surprises.

Bonnie and Clyde

Well, I’m not an orange ghost, but, what the hell.  I like wind and rain, so TD/TS Bonnie is merely a wide-ranging car wash and lawn care service as far as my stuff is concerned.

Lunch was spent doing shoulder mobility work (scapular protractions & retractions, 3×15 @ 45) along with some capsular stretching.

One more reason for me to love Fridays: Deadlift day!

15/9/3+ Deadlifts (to include an actual “+”)

[WotD] Sunday, July 11

15/9/3 – Bench Press

After spending the afternoon snacking (semi-healthy, semi-not – chips, fresh salsa, ice cream, turkey pepperoni) while watching the finale of the World Cup, I was antsy to get out and lift, especially since the day was overcast and relatively not-hot (mid to upper 80’s, instead of the mid-90’s of the past week).

There’s something to be said about being gung-ho going in.

[WotD] Sunday, June 27

Slightly delayed, as I got caught up researching and writing tomorrow’s item for ShrinkGeek, but what are you gonna do.

15/9/3+ Bench Press (tri-sets with deadlifts and pullups)

Warmup:

Bench Press: 2×15 @ 45 / 1×10 @ 95 / 1×8 @ 115 / 1×5 @ 135

Deadlift (snatch grip): 2×5 @ 135 /2×5 @ 185

Work Sets:

Bench Press: 3×5 @ 155 / 3×5+3 @ 185 (PR)

Deadlift: 6×5+3 @ 205

Pullup: 10×5+3 @ BW (~170±)

If my record-keeping is to be trusted, that last set of 8 reps @ 185 was uncharted territory. That was a pleasant surprise.

[WotD] Sunday, January 31

Overhead Press: 1×10 @ 45 / 2×5 @ 95 / 1×3 @ 115

Power Clean: 2×5 @ 95 / 3×2 @ 115 / 2×1 @ 145 (PR)

Overhead Squat: 2×5 @ 45 (PR (yes, for real))

Front Squat: 1×10 @ 45 / 2×5 @ 95 / 1×5 @ 115 / 1×6 @ 145 (PR)