Exerbabble for 9-8-7

Today’s Workout:

NROL, Strength I
Day D, Workout XII

Alternating Sets: Rest: Full
Weighted Chin-ups:
1 @ wide-grip
6 @ 5 lbs (+5 lbs)
1 @ 35 lb
6 @ 5 lbs
1 @ 40 lbs (PR +5 lbs)
1 @ 35 lbs
12 @ 135 lbs (+5 lbs) (Lat Pull)
Standing BB Shoulder Press:
3 @ 45 lbs
6 @ 85 lbs
1 @ 105 lbs
5 @ 90 lbs (+5 lbs)
1 @ 105 lbs
12 @ 70 lbs (+5 lbs)

Alternating Sets: Rest: 120 seconds
Dips: 8, 6 @ BW
Wide-Grip Cable Row: 8, 8 @ 105 lbs (+7.5 lbs)

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

Laps: 8 (~1/2 mile)

(Usual stretching.)

post-workout bodyweight: 157.2 lbs

Today was made of awesome. Set a new chin PR with my second single. I recalled how I got halfway up last time. I knew I’d get it this time. I went up really slow past the halfway mark, but I didn’t give up.

Both of my shoulder press singles went up slow. I’ll try for a 110 lb single next time, for the second single. It’s worth a shot. Pressing 90 lbs went better than I thought. I suspect I’ll get that sixth rep next time – then the week after that, I’ll use 90 lbs for both sets. Added 5 lbs to the back-off set. Man, I really struggled towards the end, but I just didn’t give up.

Adjustments: First chin single 37.5 lbs, then try for a 42.5 lb single. Increase second 6-rep set to 10 lbs.

Try to nail second 90 lb set, and try for 110 lbs on the second single.