Exerbabble for 12-8-6

Today’s workout:

Upper 1RM Testing

BB Flat Bench:
5 @ 45 lbs/20 kg
5 @ 95 lbs/43 kg
1 @ 135 lbs/61 kg (PR +10 lbs)
? @ 145 lbs/66 kg

Weighted Pull-up:
2 @ BW
3 @ 10 lbs/4.5 kg (PR +10 lbs)
2 @ 20 lbs/9 kg (PR +20 lbs)
3/4 @ 30 lbs/13.5 kg lbs
1 @ 25 lbs/11 kg (PR +25 lbs)

Push Press:
5 @ 45 lbs/20 kg
3 @ 95 lbs/43 kg
F @ 115 lbs/52 kg
3 @ 105 lbs/47.72 kg (PR +10 lbs)

Standing BB Shoulder Press:
F @ 95 lbs/43 kg

BB Bent-over Row:
5 @ 45 lbs/20 kg
1 @ 135 lbs/61 kg (PR +20 lbs)
3/4 @ 145/66 kg lbs

Pendlay Row:
2 @ 145 lbs/66 kg (PR)

Cable Crunch:
3 @ 110 lbs/50 kg
2 @ 130 lbs/59 kg
F @ 140 lbs/63.6 kg

Parallel Bar Dips:
8 @ BW
1 @ 25 lbs/11 kg (PR +25 lbs)

current bodyweight: 158 lbs (-1.2 lbs; weekly average 157.75 lbs)

When I first was going downstairs, I ran into a guy that’s there a lot. He’s overweight, and mostly a socializer. He said,

“Were you here on Saturday?”

“Yeah.”

“Did you see that asshole who brought a little girl into the locker room?”

HA HA. See, I wasn’t the only one who noticed!

This was a very fun day. Just going in and hitting some records. I barely broke a sweat, except for when I decided to see how many dips I could do. My rest periods were whatever I felt like.

I got over myself and asked someone for a spot. The 135 was a clear PR. The 145, however, I think he grabbed it halfway. Not like he was pulling it all the way up, but in my mind, it wasn’t a clear PR. Bench isn’t my shtick, so I’m not concerned, really. Just twenty more pounds and I hit bodyweight. …Except, my bodyweight keeps rising. Ha ha. I can bench press what my bodyweight was last year, however!

Weighted pull-ups were really fun. I surprised myself, honestly. Maybe the weight keeps me more centered, whereas without it my body would swing more? Muscles move, plates don’t. That 30 lb attempt, I got SO close, but I didn’t want to start swinging, so I just accepted that it was 3/4 of a rep. There was someone next to the squat cage doing stiff-legged deadlift curls. I mean, he’s deadift it, then curl it. Well, at least he had half the equation right.

I think I could have done better at push presses if I had been practicing them. Getting down into a quarter squat and exploding. Can’t claim I wasn’t trying, I felt it in my shoulders after the 115 attempt, even though the bar didn’t budge off my shoulders. After my 105 PR, I stripped the nickels off and tried to straight press 95 lbs. Nope, couldn’t strictly press it. No biggie. I didn’t lower the weight, because I recall my current PR is 85 lbs. Pressing 90 lbs wouldn’t have been a big deal.

Bent-over row PR matched my bench PR. Woo. I got half of the 145 lbs, so I switched to Pendlay form. Still, I’ll count 135 as my PR, as that’s typically how I do my rows.

For fun, I tried to see how much I could cable crunch. Do note that it’s getting closer to my bodyweight. I couldn’t just kneel down. I noticed I had to kneel down, then lat pull the weight down, to get into cable crunching position. Heh.

I hadn’t planned dips, but I was curious how many I could do. Same as I’ve been able to do, I recall. Did a single at 25 lbs, because I figured I should be able to dip what I can pull. Finished my stretches and hit the showers.

In review:

Deadlift: 2 @ 245 lbs (June 2006)
Squat: 1 @ 195 lbs (June 2006)
Bench: 1 @ 135 lbs
Pull-up: 1 @ 183 lbs (BW +25 lbs)
Bent-over Row: 1 @ 135 lbs
Push Press: 3 @ 105 lbs
Dip: 1 @ 183 lbs (BW +25 lbs)

I’m refreshed and looking forward to breaking my squat and deadlift personal records tomorrow. Oh yes.