Exerbabble for 8-15-7

Today’s Workout:

NROL, Strength I
Day B, Workout II

Alternating Sets: Rest: ~3 minutes
DB Bench:
3 @ 30 lbs
3 @ 55 lbs
1 @ 60 lbs
6 @ 50 lbs
1 @ 60 lbs
12 @ 40 lbs
DB Row:
3 @ 35 lbs
6 @ 60 lbs
1 @ 65 lbs
6 @ 60 lbs
1 @ 65 lbs
12 @ 40 lbs

Alternating Sets: Rest: 120 seconds
Close-Grip Chin-up: 6, 4 @ BW
DB Shoulder Press: 8, 6 @ 35 lbs

Lower Body Russian Twist: Rest: 90 seconds
2×10 @ BW

(Usual stretching.)

post-workout bodyweight: 158 lbs

Meh, fuck the tempo. That’s a pain to try and remember. I’m with Waterbury that tempos just screw up your mental concentration more than anything else. Lift the weight fast with good form, and lower it under control. Doesn’t need to be too much more complicated than that.

I haven’t dumbbell benched in a LONG time, let alone for low reps. I guessed I could use 55 for 6 reps. I guessed wrong. The 60 lb single went up slow, but I got it. Scaling back to 50 lbs felt light, but I still was challenged at the 6th rep.

Further proof that I row more than I bench, period. I was doing it two-point style, though I may switch to doing it off the bench for the first couple sets. Haven’t decided. I just need to watch my form, that’s all.

It doesn’t seem like much on paper. Just two sets of 8 for the second pairing? But I know better – I know it’s more for active recovery than for MUSCLE ANNIHILATION. Wisely decided against “adding” anything to the program. If anything, I felt silly waiting around for THREE MINUTES. But then I remind myself that if it’s strength, you should get FULL recovery. We’ll see what happens.

Lower body russian twists were hard. I quickly folded my legs so I could accomplish them.