WEDNESDAY, 50+ mins
97kg, BMI 27
Warmup: Spin bike, step machine, calisthenics, stretching
20-rep Squat: 21 @ 97.5kg
Dumbbell pullover: 20 @ 18kg
Pullups (alternate grip): 14, 12, 12
[Used kipping and negatives on the last rep or three of every set. Trusty ol' invisible spotter.]
Dips: 15, 11, 10
[Used negatives on last reps.]
Decline situps (with obliques): 26, 25, 25
Dumbbell pullover: 20 @ 18kg
That's right, 21 reps. I miscounted around 15 or 16, so I threw in an extra rep at the end. Even if I undercounted, the 21st rep gave me 20 reps, and if I overcounted, I might have done 22. Either way, it was a good "deep dig" at the end. That 'sudden' extra rep harks back to a habit I developed in high school. If I told myself I'd do 50 pushups, right at the end of the countdown I would "surprise myself" by doing a 0th rep, sometimes even a -1st rep. It was a way of pushing myself beyond a mental limit.
Next time will be 100kg. 92.5kg felt too light on Monday, so 97.5kg felt more like how these "widowmakers" ought to feel. A friend agreed to watch/spot me Friday, so it should be fun. Truth is, I'm enjoying this SMR so much, and I've been preparing for so long, that I'm of half a mind to add 1 or 2 weeks extra. Granted, that half-brained half of my mind may cower and retreat after 6 weeks of SMR, but we'll have to see. I sure had to psych myself up before the squat today. Lots of imaging, last-minute "runs", butterflies, etc. Good stuff. It was cold and rainy today, so I spent plenty of time warming up, and between sets I did jumping jacks. My legs looked muscular today as I did jumping jacks in front of the mirror, so it's nice to see I'm getting back to my "columns of steel" look from high school and college.
Stay tuned.
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