Bench press:
235 x 5
270 x 5
310 x 4
> Twice as much as last week. Gotta hand it to patience, consistency, and doing the accessory work.
Close-grip bench press:
220 x 10, 10, 10, 10, 10
Bent-over dumbbell rows:
150 x 8, 8, 8, 8, 8
Chin-ups:
31
Behind-the-neck band pull-aparts:
30
Biceps get a lot of hard use at work so I'm only isolating them once a week. I like to double up two heavy brush bags on top of one another and do strongman carries to the truck with them instead of having a partner help me carry just one like is standard. It's brutal and my arms are screaming by the end.
Yesterday in particular was the hardest day I've worked. I'm glad it's not running me into the ground so that I feel shitty on the weekends. Still, I AM doing physical work 7 days a week with my weekends being my most effortful lifting days. I'll be careful about avoiding burnout.
I do recovery seriously and make sure I have relaxation time after work. Even ordered a 20 lb bag of epsom salt for hot baths, like a princess, and my sleep is good, 7-10 hours a night.
235 x 5
270 x 5
310 x 4
> Twice as much as last week. Gotta hand it to patience, consistency, and doing the accessory work.
Close-grip bench press:
220 x 10, 10, 10, 10, 10
Bent-over dumbbell rows:
150 x 8, 8, 8, 8, 8
Chin-ups:
31
Behind-the-neck band pull-aparts:
30
Biceps get a lot of hard use at work so I'm only isolating them once a week. I like to double up two heavy brush bags on top of one another and do strongman carries to the truck with them instead of having a partner help me carry just one like is standard. It's brutal and my arms are screaming by the end.
Yesterday in particular was the hardest day I've worked. I'm glad it's not running me into the ground so that I feel shitty on the weekends. Still, I AM doing physical work 7 days a week with my weekends being my most effortful lifting days. I'll be careful about avoiding burnout.
I do recovery seriously and make sure I have relaxation time after work. Even ordered a 20 lb bag of epsom salt for hot baths, like a princess, and my sleep is good, 7-10 hours a night.
