cesimpson

Celebrity Sighting

Marathoner and I were joined this morning, quite unexpectedly, by Mr. Michael Gibbons, member of the Missouri Senate from the 15th district and loser in the recent race for Missouri Attorney General.

He laid over in the corner doing some shoulder mobility stuff with a 5# dumbbell. After about 20 minutes of that, he got up and left. I was most disappointed; hoping for a big squat from him. I guess not today. =)

Workout

Clean & Press

10x @ 115#, 1x every 9 seconds

7x @ 135#, 1x every 9 seconds

5x @ 155#, 1x every 9 seconds

5x @ 155#, 1x every 9 seconds

Heart-rate was up half-way through the first set. I was huffing and puffing. The trainer at the Y who told me it was impossible to train cardiorespiratory fitness and strength at the same time needs to give this a try. Maybe I should invite him.

After last Monday’s disastrous rack pulling performance, we’ve decided to only pull on Fridays and to do heavy squats on Mondays - give our backs just a little bit of a break through the week.

Squat

5x @ 135#

5x @ 185#

5x @ 225#

3x @ 265#

4×2 @ 295#

Total Volume: 5880#

I ‘m all out of love, I’m so lost without you
I know you were right believing for so long
I’m all out of love, what am I without you
It can’t be too late to say that I was so wrong
Air Supply

Just as I started my second set @ 295#, Air Supply came out of those damned radio speakers. When I picture in my mind the perfect environment for lifting heavy, Air Supply is never in my imagination. Never.

K2E (legs straight-ish) & Chin Ups

8x / 5x @ BW+25#

8x / 5x @ BW+15#

8x / 5x @ BW#

8x / 2x 20 sec. negatives @ BW

I’m playing around with making the K2Es more difficult. Straight legs is an option. So is holding a medicine ball in guard. I’ll play around with that next time.