Monday March 3
Triple Anti-KISS 3-3A
all weights in kilograms
DYNAMIC STRETCHING
All the 10 usual exercises.
waves
A1
db bench press
WU: (16x2)x5
(18x2)x5 (-1)– (19x2)x6 (+2)
(20x2)x4 (0) – (21x2)x4 (+2)
(22x2; 6RM)x3 (-3) – (23x2; 4RM) x
5
Woot.. another PR!
In superset with
A2
bb bent over row w UH grip
WU: 37,5x5
42,5x6 (-2) – 45+2x6 (+2)
47,5x5 (-1) – 50x5 (+1)
52,5 (16RM)x4 – 55 (8RM) x8
I think I didn’t move at all, but you never really know. The trouble with these UH rows at 45 degrees is that it’s very hard to not move an inch. I’m wondering about changing to doing them supported from an incline bench so that there’s no change at all in the ROM.
The alternative, viz. doing Pendlay rows puts too much stress on the lower back.. me no likey.
PREPATORY WORK
B1
front squat
WU: hang clean w 25-28-30-37,5
WU: 37,5x5
45x7 (0)
47,5 (9RM) x8 (-1)
Did a bit less than last time since I felt form deteriorating at around the 7th rep. Didn’t want an injury.
ASSISTANCE LIFTS
C1
standing military press
22 (14RM)x12
20 x9 (-4)
CARDIO
Becoming a cardio-a-holic again I think… despite thinking to skip it next time I’m still finding myself walking to the treadmill
Probably since I had planned for 200 extra calories today and also to see what HR I’d attain today.
- 19 min @ 15% and speedwalking ever faster from 5,0 to 6,8km/hr : saw HR climbing from a low 105bpm to 156bpm max
- 3min cooldown to a nice & low 110 bpm again
2,11 km (5,75km/hr) – 254kcal (693kcal/hr) – 289m climbed (= avg 13,7%)
General: quite pleased again with how things went. Also about how not exhausted I felt after cardio, just pleasantly tired and a tad sweaty.
Training statistics
Volume: 9181
# of sets: 30 # of reps: 183 - avg reps/set : 6,1 - kg/rep : 50,2