It was nice to have Binks in the iron paradise today when I was bench pressing. We talked about teen challenges, with cliques and relationships and all of that. How fickle the teen heart can be. How each day with a teen can be wildly different.
The night went better than she thought it would though, at the CIF dinner.
Great to hear, but as of now, she's so ready to be done with high school. She mentioned she's ready to be an adult, and she gets along better with adults. I get that. I was definitely not a "main stream" type in high school - or at any time in my life for that matter.
I somehow learned to not like, or buy into, group conformity. There are cliques in adulthood too, and it's quite annoying. :)
I digress... my workout for today with results...
DAY 2 — UPPER STRENGTH
Warm-up
Easy bike — 2:00
2 rounds:
Band pull-aparts — 10
Scap push-ups — 8
Push-ups — 8
Empty-bar rows — 8
Rest 30 sec between rounds
Empty-bar bench — 2 x 5, rest 30 sec
Workout
A. Bench Press
Set 1: 225 x 3
Set 2: 230 x 3
Set 3: 235 x 3
Set 4: 240 x 3
Set 5: 240 x 3
Back-off: 225 x 5 only if set 5 was clean enough
Rest:
2:00 after 225 and 230
2:30 after 235
3:00 before and after 240 sets
RESULTS: As prescribed! Final rep of set 5 was still a grind, but not a chance of failure.
B. Chest-Supported DB Row
4 x 6 @ 70s
Rest 90 sec
Goal: full ROM, no heaving
If rep 6 turns ugly before set 4, finish last set at 62s
RESULTS: Much better this week, full range of motion with no cheating.
C. Incline DB Press
3 sets
Set 1: 70s x 6
Set 2: 62s x 8
Set 3: 62s x 8
Rest 90 sec
RESULTS: Last rep of set 3 was tough, but everything else was doable. Bench isn’t quite so upright, it was too close to perpendicular before.
D. Half-Kneeling 1-Arm DB Press
3 x 8/side @ 35
Rest 20 sec between sides
Rest 60 sec between sets
RESULTS: This one is getting easier. 35#’s every time, not a huge problem.
E. Optional finisher only if fresh
Easy row — 6 min continuous
Nasal breathing only
No intensity push
RESULTS: Complete.