Tag: bench press

Slow workout

I admit that I kind of slow walked today’s workout (weights; will walk with Barbara later)

I started out with alternating rotator cuff, PT for my glute and pull ups:

5-5, 10, 10-5, 5, 10, 5-3-2 (60 total; went ok; varied grip; some “chins”)

These are what I did..some with bands, some without.

I need to focus on the form.

Then as I moved weights to the driveway and did hip hikes, I did bench press
10 x 132
4 x 181
1 x 198 (got it! Best in several months..I think the best for 2020)
5 x 176
10 x 154

Outside: clean and press with the 1 inch bar: (25 for the bar plus collars)
10 x 84
5 x 95
5 x 95
5 x 95
10 x 84

stiff leg deadlift (sort of Romanian) 8 x 44 (44 dumbbells); 2 sets
dumbbell presses 7 x 44 (2 sets)

trap bar deadlifts:
10 x 134
10 x 184
10 x 211 (challenging)

This tuckered me out.

Going with the flow

Without a gym to go to, I have to adjust.
And it snowed outside today so I didn’t do my clean and press on the porch, and the pull ups…slippery, cold, “fat” bar makes it challenging. So I adjusted:
rotator cuff
pull ups: I did 50 total, but in sets of “5 singles”, making sure each rep is OVER THE BAR..totally, and adjusting my grip each time. Well, maybe it was 55. I need to write this down.
inside:
bench press: 10 x 132, 1 x 176, 1 x 187, 1 x 192
super set rotating 3 sets each:

cleans: 5 x 99
seated presses (my folding chair holds 400 lb) 10 x 44 lb. dumbbells
rows with hex bar: 6 x 134
goblet squats: 6 x 44

Then 3 sets each of
6 x 94 lb. stiff legged deadlift
6 x 60 goblet squats

2:30 plank
headstand
other yoga

About the bench: I’ve got a solid bench with spotting bars.

I am wondering if I should order a couple of rubber gripping squares or grip gloves.