AM
A1. Medium Grip Bench Press with Chains @ 22X1, 2-3 reps x 4 sets, 2 min - full pause on chest
A2. Wtd Pronated Chin-up Cluster @ 30X0, 1.1.1 x 4 sets, 2 min
B. Standing Single Arm DB OH Press @ 32X1, 4-6/arm x 3 sets, 1 min b/t arms
C. Bent Over Barbell Rows @ 20X0, 6-8 reps x 3 sets, 2:30 min
D1. Seated DB OH Press @ 20X0, 10-15 reps x 3 sets, 1 min
D2. Weighted Ring Rows @ 50X0, 8-10 tough reps x 3 sets, 1 min - ensure full pause @ top of rep
A1. 68# (3), 73# (3), 78# (3), 88# (3) *All plus 60lb of chains...should have started heavier, first time at this tempo so now I know for next time
A2. 25#, 30#, 35#, 40# Felt strong
B. 35# (6/arm), 40# (6/arm), 45# (4 right/2 left) *left arm just died on the last set
C. 83# (8), 93# (8), 98# (6)
D1. 30# (15), 35# (10), 30# (11)
D2. 5# (10), 10# (9), 12# (9) *tempo alone was tough
PM
Swim 100m for time @ high effort x 5 sets, rest as needed b/t sets to keep times fairly consistent
1:54, 1:56, 1:57, 1:59, 1:55
Distance was 100 yards for today's pool
Distance was 100 yards for today's pool
Rests were based on feel but ended up to be about 2-3 mins b/t sets. Don't know how to do flip turns, I am just now able to swim underwater and not get water up my nose! I felt good for about 50m each interval, then my hips started to sink and breathing wasn't great. I did all laps freestyle and tried to breathe every few strokes but after 50m I would just lift my head forward to get air and get all out of rhythm/position/speed, still need some work but still progressing each time i'm in the pool.
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