Training Log: Entry 2410

DEEP WATER INTERMEDIATE Week 6, Workout 4 (final workout)

AM WORKOUT (0335 wake up via alarm)

Barbell flat bench
10x255
2x7x255

Barbell close grip bench
10x230
8x230
7x230

Hammer strength incline bench machine
2x10
1x14

Dips
3xF

POST WORKOUT SHAKE

CONDITIONING

100 burpee chins in 19:00 

PM WORKOUT

21 ABCs w/24kg bells in 5 minutes

20 GHRs
25 pushdowns
20 GHR sit ups
40 reverse hypers

Screwing around jumping on tires

Notes: 90 seconds rest between benching, sets of 10 band pull aparts between first 10 sets.  Tweaked something in my rotator cuff on the very first set of benching, but seems ok now.  Typically happens when I use a barbell: I'm so not used to the implement that my grip spacing is off.  Just wanted to officially close out Deep Water.  Went to do my incline DB benching and every bench was occupied, so gave the hammer strength machine a go.  Got a nice pump from it.

That conditioning workout is technically a WOD known as "GI Jane", but it was really just a bunch of lies stacked on each other.  Told myself I was only going to do 50, got that done in like 9:30 and said I may as well go for 10 minutes, which then turned into 15 minutes, at which point 100 reps was close enough that I finished it out.  19 minutes is crazy slow for me, but elevation combined with having done a full benching workout beforehand showed.

Elevation also keeps showing on the ABCs, but I'm getting more adapted.  Part of it too is just different equipment and getting used to how it handles.  Not skipping any beats while traveling.  I'm not officially "deloading", which means wicked conditioning while staying away from pushing the weights hard.  Good spot to be in.