Thursday is currently that day when I pull from the ground and do bench. Those are the two main elements of this day. Today was a lot of success. In all possible ways. Got heavy pulls under my belt and received a personal record on the press. Metcon was heavier bench than I've ever done so there was a good volume too and heavy breathing on the rower.
- Trap bar deadlift
- 3x115, 145, 165, 185, 195
- 3x205, 215
And this really made my feet shake after each set. Back felt fine, and I believe the angle of my back was pretty straight, so I can look at these lifts with slight pride. There are two sides to this barbell. I started with having to go deeper in the start position so the distance pulled was longer. Went up to 3x195kg this way, and a double at 205kg. This is pretty sick as my 1RM is 210kg on conventional deadlift. After this, I flipped the bar over so the distance was shortened a bit. Then continued to pull triples at 205 and 215kg. It was awesome to hold this heavy barbell standing tall.
- Bench press 10x60, 5x70, 3x80, 1x85, 90, 95, 100, 105, PR 108kg)
Anyway, I took singles at 85kg and onwards. Thought about doing couple of singles and if it feels good, I might try to break the record because last time the PR was not the extreme max. Today I witnessed that to myself by taking 108kg up for a new record.
Metcon. Time, 19.50
- 5 rounds of:
- 10 bench press, 80kg
- 500m row
Rowing was 1.45-1.50 each round. My breathing went high on the rower but then dropped down on the bench. The reason for this was breaking the sets. Had I done this with 70kg I most likely would have done it unbroken. However, the goal of this workout was to familiarize myself with heavier barbell with good volume so this succeeded well. All in all, I feel like this metcon and the entire session was great.