Exerbabble for 8-19-7

Today’s Workout:

NROL, Strength I
Day D, Workout IV

Alternating Sets: Rest: Full
Weighted Chin-ups:
1 @ wide-grip
6 @ BW
1 @ 25 lbs
6 @ BW
1 @ 30 lbs
12 @ 120 lbs (Lat Pull)
Standing BB Shoulder Press:
3 @ 45 lbs
6 @ 85 lbs
1 @ 95 lbs
5 @ 85 lbs
1 @ 100 lbs (PR +5 lbs)
12 @ 65 lbs

Alternating Sets: Rest: 120 seconds
Dips: 6, 6 @ BW
Wide-Grip Cable Row: 8, 8 @ 90 lbs

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

(Burn-out of Lateral-Raise-to-Front-Sweep. Rep out, rest 20 seconds, rep out, then lower weight, but otherwise undocumented.)

(Usual stretching.)

post-workout bodyweight: 158.2 lbs

This felt better today. My chins felt strong, especially during the singles. I went up fast, and lowered myself slowly. I can totally handle more than 30 lbs strapped to me.

Overhead pressing is always difficult. Both singles went up slowly, but I did lock out. Hey, it’s heavy! I then deliberately lowered the weight slowly. Missed the 6th rep of the second 6-set. I’ll get it next time. The back-off set was very trying. I struggled for the last four or five repetitions.

Didn’t want to barbell bench, so I did dips instead. Man, I feel like I got weaker at dips or something. Wide-grip cable rows felt easier than they should have. Did I get stronger or something?

Adjustments: The 30 lb single was easy enough that I’ll start my singles next time at 35 lbs. I’ll do the 6-rep sets with all of 5 lbs strapped to me. I won’t get cocky, because I can randomly struggle at chins. For shoulder press, I’ll do the first single at 100 lbs, and maybe 105 for the second, see how it feels. I’ll progress slowly, as those singles are pure red-lining. Try to do more reps for dips, get up to 8. Increase the wide-grip cable row weight to 97.5.