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.

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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.

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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 “+”)

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[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.

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[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)