wednesday with Lynne

had a meeting last night and didn't get home till 10. argh. i really like my 9:00 bedtime! i am a loser!
anyway, slept ok and got up with the alarm at the crack of dark.....
felt a little slow this am and the hamstrings are definitely sore from yesterday.

run warm up
1/4
1
1/4
standard. kicked up the pace toward the end of the mile to stretch the legs a bit more.

strength warm up
2 rounds
15 push-ups
15 squats
just wanted to get the chest ready for lynne with the push-ups. no need for pull-ups as we would be working them in lynne as well.

bench warm-up
10x45
8x135
4x185
working the kinks out ans getting a feel for it. don't bench much these days but of course used to. always enjoyed it and have a good hold on form. bar to chest and all the way up etc...

LYNNE
5-rounds
max rep bodyweight bench press
max rep pull-ups
205 on the bench

9/16
7/13
6/14
5/11
5/12

had a spotter for the bench. didn't let him pull just make sure i didn't get stuck with a bar on my chest. most sets felt strong. started to get heavy in the 3rd round.
pull-ups felt good. moved right from the bench to the pull-up bar. 10-30 seconds between max. grip started to fail toward the end of the last few sets. may have been able to get a few more. pull-ups were pretty strict. no big kips. chest to bar. little butterfly on some of the last ones maybe.

overall a great workout. was thinking about benching this am before i looked at the workout. never let myself check the workout the night before. it is my morning surprise when i am already on the way to the gym. better that way. little mystery for the morning!

have another meeting this pm. probably will be home late again. argh. have to work a fiull day saturday as well so will most likely take that as a rest day. we'll see.