Log 10/18

Original titles, no?

Check it out - all caught up and just logging today! I'll get right to it, but I can't promise that I won't digress. A lot. By now, this should be no surprise.

Monday, Oct. 18

A: Clean DL from riser (blue bumper)
w-upx5 @ 88
w-upx3 @ 120
w-upx2 @ 154
5x2 @ 179 - 203 - 223 - 242 - 262
I was planning on 257 for the last set, but 242 felt really solid so I went for a little more. I probably could have gone up to 267, but form would have suffered just a bit. 262 felt pretty good.

B: Bulgarian Split Squat (finally feeling good about these - no hip flexor pain! only lost balance once!)
w-upx5ea @ 25
4x6ea @ 40 - 45 - 45 - 45
40 felt pretty easy. 45 felt decent, but probably could have gone up to 50 for at least one set.

C1: Single-arm DB Push Press
3x:25 ea @ 18r/19l - 21r/21l - 19r/18l
The first set I was just a little rusty, knocking down the cobwebs and all that. The 2nd set felt awesome, as the numbers might suggest. The last set, my arms were shot from a combination of the 2nd set and the inverted ring pullups.

superset w/
C2: Inverted ring pullups
3x15 w/ rings set at just above navel. feet were close enough to below the rings to put me at a pretty steep incline. I think I found just the right resistance - the first two sets were okay, and the last one was really tough, but just barely managed to go unbroken.

D1: DB Reverse Flys (just found out today I didn't have to do these unbroken. still awkward and hard, but less emotionally stressful.)
2x20 @ 8 (still humiliating to struggle with the smallest dumbbells in the gym. This is another exercise I really hope works, and quickly. I hate having glaring weaknesses. Weaknesses-in-progress are tolerable, sometimes even enjoyable if the progress is really noticeable. But weaknesses that aren't improving are annoying... annoying isn't quite strong enough, but I can't think of the right word just yet.)

superset w/
D2: Weighted Hip Extensions
2x10 @ 35 - still a little easy, but not quite too easy. 40 would have been just about right.

Conditioning:
3 rounds not for time:
jog length of gym and back twice
10 burpees
goal = just keep moving. Success. Took the opportunity to work on a little POSE technique (really starting to feel natural and easy) and, more importantly, my mental burpee game. Burpees mess with my head (a lot), but when I have a decent strategy I can manage them a little better. I usually change it just a little each time, trying to find the perfect head game. Tonight's was especially good. I thought of the landing from the jump as the first part of the drop to the floor - this kept me from pausing on the way down. It was pretty magic. If I can get my ass on the ground, I'll always come back up. So I focused on not pausing with my feet on the ground, and the rest just kind of took care of itself. Must. Remember. This. The reps and the intensity were low today, but I have a feeling this is the beginning of a whole new burpee world for me.

Came home and had a bacon-wrapped sirloin filet, a hot mess of roasted veggies (onions, brussel sprouts, sweet potatoes, carrots, garlic, guatemalan blue banana squash), and a couple glasses of cabernet. Now downstairs to watch a little Monday night sitcom with Josh and then early to bed. I'm looking forward to my massage and adjustment tomorrow. Not so much to the ceiling painting and other odds-and-ends I have to do at the rental.