UB: Conditioning Week 3. Bench, Hammer & Tire

Defranco shoulder mobility

Bench -
BarX15
95X5
135X2
155X2
170X2X3

OH Triceps Extensions - 45X20, 55X12

Chin-ups (V-Grip) - Gym BW 204X10

BB Curls - 45(Bar)X18, 65X15, 45X15

Hammer&Tire - Swing for 30 seconds, rest for 10; 10:30 minutes; 20-23 swings per round

Reverse Crunches (with hip raise) - 10, 10

Solid Session.  The first set of 170 felt kind of hard.  The 2nd rep of the 2nd set felt really hard, and the last set felt easy.  My set up felt tight every time, so I don't know.  I got all the reps in without having to scream for help, and that's what matters.

I downloaded a great new timer to my phone that helped with these Tabata-style hammer swings.  Now I can set the work AND rest periods, plus the screen goes green during work time, and red during rest time, so I don't have to get the phone close enough to read, I can just watch for the color change.  My swings per 30 seconds were up and down today, but generally 1 or 2 more than last time, and I did 1 more round of swings than last time.  Progression, y'all.

UB: Conditioning Week 1. Bench

Defranco Shoulder Mobility

Bench -
BarX15
95X5
135X2
155X2
170X2X3

OH Extensions - 45X20

Bent Rows - 95X15, 8

BB Curls - 35X15, BarX20X2

Reverse Crunches - X20, 10

Treadmill - 12 minutes, 4.1 speed (2 minutes longer, one point faster than previous block)

This weekend was hell to start the conditioning block on.  Between work and rehearsals I only have Friday night through Sunday day free to train, and this weekend I had auditions on Saturday afternoon that I had to prepare for on Friday night, and cooked and competed in a chili cook-off on Saturday night and Sunday afternoon respectively.  Thus the treadmill.

Good bench session.  These sets of 2 at 85% are more challenging than I expected, but totally do-able.  Kind of cool actually.  I can see why guys like Jamie Lewis like doing lots of sets of heavy triples, doubles, singles.  It'll be interesting to see if these get harder, easier, or one then the other as this block progresses.