I don’t need nobody
to call me on the phone
I don’t need no company
I’d rather be alone
I’m just happy by myself
here being blue
I’m not lonely,
I’m just lonesome for you
OK. Really, I’m not too terribly lonesome, but I was all alone this morning at the gym. I was the only one in the weightroom until about 10min before I left. They had the AC turned up high - it was cold - and the music too - it was crap. I warmed up and drowned out the music with a bunch of snatches.
- Snatch - work up to 1RM
- 5x (1x Snatch + 10x OHS) @ 45#
- 5x (1x Snatch + 10x OHS) @ 50#
- 5x (1x Snatch + 5x OHS) @ 55#
- 5x (1x Snatch + 5x OHS) @ 60#
- 3x Snatch @ 65#
- 3x Snatch @ 70#
- 3x Snatch @ 75#
- 3x Snatch @ 80#
- 3x Snatch @ 85#
- 3x Snatch @ 90#
- 1x @ 95#
- 1x @ 105#
- 1x @ 110#
- 0x @ 115#
I focused real hard on catching low and really trying to take advantage of that lower catch position. It felt good until the heavier weights. Where I started doing singles I felt awkward and off-balance. More work is needed.
- Bent Over Barbell Rows
- 5x @ 115#
- 5x @ 135#
- 5x @ 155#
- 5x @ 155#
- 5x @ 155#
- 1x @ 175#
- 1x @ 175#
- 1x @ 175#
- Dumbbell Bench Press
- 5x @ 65# DBs
- 5x @ 70# DBs
- 3x @ 75# DBs
- 3x @ 75# DBs
- 1x @ 80# DBs
…and now my lats are killing me. There were a little sore when I woke up - I think the DOMS monster was a day late getting to me from Wednesday’s fun - but I thought this morning’s workout would…well…work it all out. OH NO. Not at all. I hurt, and not just a little tightness, I mean hurt in a big ugly way from my way up in my armpits down and back to just above my floating ribs. I can’t say I’ve ever been sore there before. It’s no fun.
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