More effort…more fatigue

I really went for it today in the workout, just forcing extra weight on the bar, even though I wasn’t feeling incredibly strong out of the gates.  I’ve found that sometimes you just have to put more weight on than last time and tell yourself that failure isn’t an option…that you WILL make your target reps.  It works pretty damn well, actually, and today was no different.  It’s one reason why it’s so important for me to track my sets, reps and weight for every set of every workout.  

That may seem too detailed for many, but if I have last week’s numbers in front of me, it challenges me to find ways to improve upon it…somewhere, somehow.  That’s what came into play today.  My energy as I got going was NOT at an “A” level, but I made myself add wt. along the way in comparison to last week’s lift and basically “forced” by body to respond and meet the demands.  You can’t always get away with that, but it worked today.  I’m feeling it, though, no doubt…as I’m pretty wiped and in need of a good night’s sleep and some additional calories to cap off my night.  Decided for sure to bring calories up to maintenance on all lifting days through the remainder of this program.  I’m gonna need those extra 500 calories for the additional recovery and energy demands.

warrior_fit earned 1507 points for:

  • Jump Rope:
    • 0:02:00 (+9 pts)
  • Two-Arm Kettlebell Swing:
    • 35 lb x 15 reps (+15 pts)
    • 35 lb x 15 reps (+15 pts)
    • 35 lb x 15 reps (+15 pts)
    • 35 lb x 25 reps (+19 pts)
    • 35 lb x 20 reps (+17 pts)
    • 35 lb x 15 reps (+15 pts)
    • 35 lb x 10 reps (+14 pts)
    • 1st 3 sets were part of warm-up, last 4 were part of countdown circuit, with burpees at end of workout.
  • Ball Slams:
    • 15 slams || 20 lb (+53 pts)
    • 15 slams || 20 lb (+53 pts)
    • 15 slams || 20 lb (+53 pts)
  • Hang Clean:
    • 45 lb x 8 reps (+17 pts)
    • 95 lb x 5 reps (+33 pts)
    • 115 lb x 5 reps (+40 pts)
    • 125 lb x 5 reps (+43 pts)
    • 125 lb x 5 reps (+43 pts)
    • 125 lb x 5 reps (+43 pts)
    • 135 lb x 5 reps (+47 pts)
    • technique, slowly but surely improving. pull phase was ok, but worked a lot more on catch phase today.
  • Pendlay Row:
    • 115 lb x 5 reps (+40 pts)
    • 135 lb x 8 reps (+51 pts)
    • 135 lb x 8 reps (+51 pts)
    • 145 lb x 8 reps (+55 pts)
    • 115 lb x 17 reps (+54 pts)
    • started off feeling weak on these, so forced an extra 10 lbs. on 3rd working set to push myself harder, then went for it all on final drop down set.
  • Lying Barbell Triceps Extension (“Skullcrusher”):
    • 75 lb x 6 reps (+9 pts)
    • 85 lb x 8 reps (+10 pts)
    • 95 lb x 8 reps (+12 pts)
    • 95 lb x 8 reps (+12 pts)
    • 75 lb x 19 reps (+12 pts)
    • e-z curl bar, supersetted w/rows - final set is burn-out set for “pump” at 3/4 ROM.
  • Seated Cable Row:
    • 150 lb x 8 reps (+40 pts)
    • 160 lb x 8 reps (+43 pts)
    • 160 lb x 8 reps (+43 pts)
    • 130 lb x 16 reps (+42 pts)
    • final 2 sets were killer after pushing myself harder on the pendlays
  • Incline Dumbbell Bench Press:
    • 60 lb x 8 reps (+47 pts)
    • 70 lb x 8 reps (+55 pts)
    • 70 lb x 8 reps (+55 pts)
    • 50 lb x 18 reps (+50 pts)
    • tricep press w/pronated grip, elbows out & inside of DB’s touching the whole time
  • Barbell Shrug:
    • 225 lb x 8 reps (+42 pts)
    • 225 lb x 8 reps (+42 pts)
    • 225 lb x 8 reps (+42 pts)
    • went back to double overhand grip this week & felt better, actually. focused on solid “hold” at top of each rep.
  • Burpee:
    • 25 reps (+56 pts)
    • 20 reps (+45 pts)
    • 15 reps (+33 pts)
    • 10 reps (+22 pts)
    • part of metcon finisher w/KB swings - 25,20,15,10 of each for time. Was feeling wiped from extra volume before-hand & finished close to a minute slower than last week..but still a minute faster than week 1.

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