I worked out at 8:30 this morning, although I had briefly considered resting today instead. As I no longer rest on Thursday due to Barbell Club, I am going to be resting on Saturdays and as needed.
I need far less recovery than most.
WL: Snatch Grip Deadlift (Establish baseline 1RM)
I had a less than successful lift at 175 (in that I didn’t lock my knees at top of lift) and thought, “Just put 285 pounds on the bar and make it a good lift.” And that’s what I did. I attempted 300. It wasn’t going to happen today.
20-Minute AMRAP of:
Max Rep Pull-ups
Last July 25 I only managed 128 pull-ups, 2 shy of PR. I set my goal to complete 131 reps, as gains at this point in my development are incremental and not exponential. The temperature had risen to the low 80s and it was humid. This makes for slippery bars, so I set up pumice and chalk beside my station.
I took it easy on the 1st 400m run and didn’t even bother to look at the clock upon my return to the box. I completed 32 unbroken pull-ups, i.e., I didn’t pause between any of the reps. I also wanted to make sure that I didn’t go to muscle failure. I also kept a running count of pull-ups, not so that I wouldn’t have to do the math but because I wanted to make sure that I reached my goal of 131 reps.
I based the remaining 400m runs on my breathing, running the 2nd 400m with a breath every 4th step and the remaining 400m runs with a breath every 3rd (or sometimes even every 2nd) step. I ran 400m seven times for a total of 2,800m, just 400m shy of 2 miles.
I completed 18, 20, 18, 14, 16, & 15 pull-ups the remaining rounds, having written down 32, 50, 70, 87, 101, 117, and 132. I was disappointed in the 5th round in that I only completed 14 pull-ups, as I was concerned that I’d reach muscle failure and not achieve my goal. I did complete as many of the last 5 reps of rounds as singles, attempting to get in as big of a kip as I could.
I also made sure that I had enough time after the 7th 400m run to rest and then get on the bar. I didn’t rest long enough, as there was still time remaining on the clock when I dropped from the bar. Being the purist that I am, I finished with about a 75m run.
I surpassed my goal by one rep. Yup, just one rep. Again, gains are incremental and not exponential.
I. Was. Spent. It took me another 30 or so minutes to stop sweating.