Exerbabble for 3-5-7

Today’s Workout:

Superset A
Chins: 9, 7, 4, 3, 3, 1 @ BW
Dips: 10, 7, 4, 4, 3, 3 @ BW

Superset B
DB Shoulder Press: 3 @ 20 lbs; 5, 4, 5, 4 @ 40 lbs
One-Armed DB Row: 3 @ 25 lbs; 4×5 @ 55 lbs

Superset C
Neutral-Grip Face Pull: 3×12 @ 90 lbs
DB Press to Raise: 3×7 @ 15* lbs

current bodyweight: 163.6 lbs (+1.4 lbs; weekly average of 162.7 lbs)

Pace was good today. Right arm felt fine during rows. I bet I could row 60, if not 65 lb dumbbells. I should be able to DB bench similar. Actually, I have on record rowing 5×5 @ 55 lbs last October.

This workout has been mentally challenging. The problem with dips and chins in most programs for me is that I can’t hit the damn rep ranges. So I threw those ranges out the window and tried to do as many as I could. There’s a relative inconsistency from work-to-workout – I just challenge myself to do the best I can. Maybe if I study the numbers I’ll find a pattern. *shrugs*

I used the wrong weight for press-to-raise. No wonder I was able to hold form so well! It was an entertaining exercise for the end of a workout. Gets some extra blood flow. One of these days, I’ll try the Ahren Press. That’s just brutal.

I love how Sunday is the day I let myself eat less, and I managed to gain weight from Saturday to today. I’m amused.

I’m excited and nervous about deadlifting tomorrow. I’ll eat as much as I can today, and allot over nine hours to sleep. Something I’ve been overlooking is the fact that the last time I tried pulling 255, I did it after squatting. That’s a no-no? Yeah. I’ll pull 255 and then some.

I get really insane ideas sometimes. Like this:

6″ Deficit Deadlift 2×3
3″ Deficit Deadlift 2×3
Conventional Deadlift 2×3
Romanian Deadlift 2×3
Rack Pull 2×3

Who says you have to do 10×3 with one exercise? Boorrrring. Your range of motion progressively gets higher and higher, as well as the load – though for each you’d probably want to stay around 5RM or lighter. I also thought of how I could do rack pulls in the squat rack – just stand on the damn platform. I’ll see where the bar ends up. Doing rack pulls in the squat cage makes such a dramatic crashing noise, plus doing it this way could save time.

And then there’s supersetting front squats with back squats. Can you say density?

Hrm, I have class soon.