1. Bench Press, increase to a heavy single, 3 min rest. Incr to 150#, did two 155# attempts 2. L-pullups, 5x5, 60s rest 3a. Cable crunch, 4x15, 57.5#, no rest 3b. Side plank with hip raise, 4x30s/side, no rest
I'm gonna say that my spotter was the reason I couldn't bench 155 today because he was too nice and didn't have the irritating macho air that my past few spotters have had. Not that that's a bad thing (we need more people like him on earth), he just didn't make me angry.
1. DB Bench Press, 5x5, 2 min rest, 55# 2a. Seated DB Shoulder Press, 5x5, 1 min rest, 35# 2b. 1-arm DB Bent Row, 5x5, 1 min rest, 70# 3. 4x60s Exercise Ball Elbow Stir-the-pot, 1 min rest
2 PM
Note
PT's evaluation of foot and how things are going: continue with low impact stuff, and stick to the Alter-G for the next 2 weeks, at 70-75% BW. No boot for now, thank god.
4 PM
cross training tempo (erg) 32:11 7.0 km (4:36 / km)
2000m warmup in 10 min, then
4 x 1000m tempo repeats with 3 min rest. Times: 4:19, 4:18, 4:17, 4:17
Decided not to go out to Harriman and run with the team today because of my foot being sketchy. Instead went to the trainer, talked to one of them who said I'll probably be put in a boot or given a shoe plate at the very least (yayyy), and ended up running on the Alter-G. Did 10 min walk to warmup, then 5 x 4 run/2 walk at 70-75% BW. No pain during or after (so far), even though I bumped the run segments up to 7:00 pace.
1a. Bench Press, 5x5, 60s rest. 125-->130# 1b. Weighted Pullups, 5x5, 60s rest. 26# KB 2a. GHD Situps, 4x15, no rest 2b. Ab Rollouts, 4x15, no rest 3. 4 rounds of Hollow Holds, max time every 1.5 minutes on the minute