Tuesday Feb26
Triple Anti-KISS 3-2A
all weights in kilograms
DYNAMIC STRETCHING
None today, I just had a class in self-defence, so I considered myself to to be limb & loose enough.
waves
A1 db bench press
WU: (15x2)x5
(17x2)x6 (0)– (18x2)x6 (+ 2 r)
(19x2)x4 (0) – (20x2)x4 (+2r)
(21x2; 6RM)x2 (-1r) – (22x2; 5RM) x 6
YES!
In superset with
A2 bb bent over row w UH grip
WU: 35x5
40x6 – 42,5x8
45x4 – 47,5x6
50 (11RM)x4 – 52,5 (9RM) x8
Hadn’t done bb rows in ages so started very conservatively. Was quite pleased.
PREPATORY WORK
B1 front squat
WU: hang clean w 35
WU: 35x5
45x7
47,5 (8RM) x 9
YES!
ASSISTANCE LIFTS
C1 standing military press
20 (13RM) x13
18x8
D1 triceps rope pushdown
D2 pec deck
Ditched both today and will probably keep ditching them until maintenance.
METABOLIC WORK
None today, no more time and was by now pretty pooped.
ODD EXERCISES
None today.
CARDIO
None today. At least not indoor.
General: I was quite elated, since I had anticipated a truly lousy session because it would follow after a class of self-defence for women (mostly jiu-jitsu moves) that makes me mentally tired. However, helped by ergogenic aids , viz. Fortega, Energia as well as some Karno4 I smashed right through a few PRs as I felt überfocussed. Yes!
It also helped to know I would be ditching the surplus exercises and just focus on the basic compound moves, so I didn’t need to ‘save’ energy for those.
Now it’s only a matter of being able to fall asleep… and to unfocus and relax.. that’s the downside of working out so late. Carbs & tryptophan will help.
Training statistics
Volume: 5866 (-3382)
# of sets: 24 (-6) # of reps: 120 (-72) - avg reps/set : 5,0 (-1,4) - kg/rep : 48,9 (+0,7)
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