Afternoon: 5/5/5+ workout
Warmup: Mobility drills
1a) DB Bench Press - 10 x 30, 5 x 50, 5 x 60, 9 x 70
1b) Pullup - 5 (L sup R pro), 5 (L pro R sup), 9 (chinup)
2a) Pushup - 3 x 10 x bw
2b) Chest Supported Row - 10 x 45, 10 x 50, 10 x 60
2c) Band Pull Apart - 3 x 35 x red theraband
3) Bulgarian Split Squat - 3 x 8 per leg x 10# DBs
4A) Curl - 10 x 25, 2 x 10 x 30
4b) Bar Triceps Pushdown - 3 x 15 x #14
4c) Plank - 3 x 30s
4d) Lateral Raise - 3 x 15 x 10# DBs
5) C2 Rower - 1000m @ 3/10; 4:22.7, @154.5 watts, 60 kcals
Making up the workout from yesterday, today. Bastardized 5/3/1 - I'll do 5+, 3+, then 3/3/3+ on KB presses, then deload. I only have up to 75 pound DBs so I want to try a rep-based protocol.
DB Bench - felt good. 9 x 70 was really 3 + 6 x 70. I did three reps and lost my track on the left side on rep 4. Halfway up it slid out to the side and I had to bail. Tossed the 70 to the floor, put down the other on the bench, got up and grabbed the dumped DB, gabbed the other, set back up, and finished the set. I got 5 more easily and 1 more with difficulty. I didn't have 10 but I had 9. Not sure how I let that rep slide out.
Pullups - 5 and 5 were easy, so were reps 1-8 on the last set.
Pushups - Easy 10s.
Chest Supported Row - 45, 50 easy. 60 was hard but doable, however I should have done 55s and gotten better reps. Bothered my rib a little.
BPA - easy 35s.
BSS - hard first set, easier 2nd set, hard third set (but clean form). Much better than last time.
Curls - felt good, no other comments of note.
Tris - same. Hard but good.
Plank - easy, but not too easy. I'll up the time next time.
Lat Raises - just because I never do medial delt exercises.
Rower - went for an easy 1K. Goal was 4:30, so I did pull a little harder than I anticipated. Just getting in some extra cardio.
Peter V. Dell'Orto