50–60 min., 100kg
Even Keel (A)
Warmup: motions, stretching, etc.
Circuit 1
SQ: 9, 6, 3 @ 100kg, 110kg, 120kg
BP: 9, 6, 7* @ 80kg, 85kg, 90kg
[Slight spot on 7th rep of 3rd set.]
SDL: 9, 6, 3* @ 100kg, 120kg, 130kg
[Wrists straps for 3rd set.]
Circuit 2
Press (EZ bar): 9, 6, 3* @ 50kg, 55kg, 60kg
[Did a negative on 3rd rep of 3rd set to "make up for" a little body English I used in the 3rd set.]
PU: 12 @ bdw
[Some body English and negatives on the last couple reps.]
Seated pulldown: 8, 8 @ 115kg
[It was too much of a hassle to work in with the other two guys on the pullup tower, so I did the pulldown instead. It was a solid challenge, good pump.]
Spider curl (EZ bar, narrow grip): 9, 6, 9 @ 40kg, 42.5kg, 45kg
[Another good pump with the long head focus.]
* * *
I can't say I felt tired in this workout, but I could tell my body was less than 100% after my grip training and extensive core/neck training yesterday. It was a "mental" workout, to be sure. SQ felt good. I didn't go as heavy as last time on the BP, but I widened my grip a bit to ensure my elbows were tucked, and ended up doing more volume than last time (1660kg on June 5th vs. 1860kg tonight).
I made good increases in everything else, but definitely need a full recovery. So perhaps my next workout will be on Sunday, maybe even next Monday. As always, I must keep things in perspective: I've only been back on a serious weightlifting regimen since May 27 (or May 21, at the earliest)––just two or three weeks! The road is long. Gains are counted by months and years. Patience, Humility, Confidence, Progression.
Stay tuned.
P.S. I forgot to mention that I worked out barefoot, which was actually pretty cool.
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