Wednesday: Strengthy lifts +

1. Warm up on the ol' Concept2 rower upstairs (10 min)

I found my new warm up. This is awesome. It's perfect -- not a huge heart rate jammer, but it gets the sweat coming out, doesn't really tire you out and you can vary your rowing style in cool, experimental ways! Curl the bar instead of pulling it back for great bicep exercise -- I did that for like 3 minutes in the front and then for the final minute (you can just do palm-up row to get the biceps involved a *little bit* while still keeping the back muschles involved)... hooray!

2. Back Squat

• warm up
  
  • bar reps (like 10)
    
  • 2 x 5 x 135
  • 1 x 5 x 185
• 4 x 3 x 225

3. Deadlift

• warm up
  
  • 1 x 5 x 135
  • 1 x 3 x 225
• 4 x 2 x 315

Wanted to go for heavier, like 3 x 3 x 350, but I was feeling this out and even 3-reppers are tough after getting over 300. Actually, the first work weight set was probably the hardest. I felt like on 2nd and 3rd sets I could have gotten a 3rd rep at least. This was right weight for today though, after the squats (and after yesterday's burpees).

4. Weighted pull ups and dips (alternating for 3 rounds)

• Pull ups @ 20lb -- 5, 4, 3
• Dips @ 20lb -- 7, 5, 4

This is crap. I think I was up to 3 x 5 x 30 on each when I was doing TX method (probably could have done more on dips) -- do same weight next time... actually, same weight until you can complete at least 3 x 5 for both. (Not sure how much chain/belt weighs -- maybe 5lb, but not counting.)

5. Some fat bar (power) curls

• 3 x 9 x 75
  

These were hard -- used the long bar and that's always harder anyway b/c of weight distribution.

Tinkered around to cool off but nothing worth counting...

Weigh in: 185.25

3 good ones in a row. Keep it up.