Even Keel "A"
60+ min., 220 lbs.
Warm-up -
motions, stretching, imaging
Circuit 1
SQ : 10, 8, 6, 6 @ 195, 225, 250, 260 lbs.
Decline BP : 10, 8, 6, 8 @ 165, 185, 205, 225 lbs.
SDL : 9, 7, 5, 3 @ 205, 230, 260, 305 lbs.
Circuit 2
db press (seated) : 9, 8, 6 @ 90, 100, 110 lbs.
PU (neutral grip) : 13, 11, 8
Squeeze-press : 10, 8, 8 @ 130 lbs.
Finish -
Farmer walk : 30 sec. @ 180 lbs. x 3
+++
Today was a busy day. An appointment at Homeland Security about immigration. Then a breakfast with my mom and wife and daughter at the Cool Moose Cafe. Then a run to Sam's to get Pampers. Then setting up a bank account for me and my wife. So by the time I got to the gym, I was a bit edgy and had no "zip". Plus, the past few days I haven't slept enough. So today was one of those "mental" workouts.
I should have gone heavier on my 4th set of SQ. Even so, I made gains in terms of stamina and strength. Slow and steady.,..
I did the decline BP just to "confuse" my muscles. I got a spot on the 4th set, which he counted as 9 reps, but I think it was only 8, so I'll just not count his spotted 9th rep.
I only used chalk on the 4th set of SDL, and no hook grip. I discovered that the key to a good grip is to press the hands down hard around the bar with your elbows perpendicular to the floor. If you start with your elbows tucked at all towards your body, the bar will roll down the palm and onto the fingers as the arms straighten.
On circuit 2 I didn't overdo anything. Felt confident in all lifts.
The farmer walk was pretty grueling, but I can feel I've gained more stamina and power from it compared to the two prior efforts.
Happy Thanksgiving, stay tuned, and God bless!
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