November 28, 2022
/After a good holiday we are back to the regular schedule.
Our workout today called for something that I have been doing since about 2008. A 2000 m Row time trial. At 54, a PR means so much to me. I set an ALL TIME PR! Just barely but I came in under my previous best ever. My new PR is 7:25.7
This means that I am still improving at 54 years old! Things are going well, diet is on point, cardio is excellent and strength is right up there at the best ever. Im super excited!
Today,
Back Squat
1x10 @ 168.15lb
1x8 @ 182.9 b
1x6 @ 197.65lb
1x6 @ 209.45lb
1x6 @ 224.2lb
Front Squat
1x5 @ 150.01b
1x5 @ 175.Olb
2x5 @ 187.5lb
Bench Press
1x10 @ 100.Olb
1x8 @ 116.0 b
1x6 @ 130.Olb
2x4 @ 140.Olb
then
Back Squat
1x10 @ 168.15lb
1x8 @ 182.9 b
1x6 @ 197.65lb
1x6 @ 209.45lb
1x6 @ 224.2lb
Front Squat
1x5 @ 150.01b
1x5 @ 175.Olb
2x5 @ 187.5lb
Bench Press
1x10 @ 100.Olb
1x8 @ 116.0 b
1x6 @ 130.Olb
2x4 @ 140.Olb
then
Dumbbell Coffin Press
4×12
EZ Bar Skull Crusher
4×8
3X
15/15 Weighted Russian Twist
20 Slow Knee Tuck
*Rest as needed between rounds.
