Workout Wednesdays: March 9th, 2016

March 09, 2016

Current goals: 

  • Squat a plate by my birthday (mid September) (current PR: 95lbs ~43kg)
  • Run/walk a mile in under 10 minutes (current PR: 12 mins 53 seconds)

    Things I did:

    • Tried the Ab wheel! Me: OK, this isn't too bad, not nearly as difficult as everyone made it seem, I'm doing good! I- oh, hello floor, meet face. 
    • OHP 55lbs 3 times! (~26kg) makes me kind of upset that my working weight for OHP is 15lbs less than my bench.
    • Squatted at 85lbs! my PR is 95, but after having to take time off for my knee it feels good to close in on it again.
    • Attempted and failed yet again to bench press 3 sets of 5 at 70lbs. The most I've got is 5, and I couldn't even do that. I've been sick the past week, but I'm still surprised and disappointed at my lack of progress. Hence the microplates.
    • Made a little progress on strict chin ups. I can do them from standing, but not hanging, and I have to be really careful about my "loose" shoulder, so this might never be a real possibility for me.  
    • I moved up to the next phase of running: .1mile walk, .2 miles run, max 1 mile. took me: 12 mins 53 seconds
    • My washers/micro-plates arrived! Each is about .625 lbs ~.3kg, I bought 6 so I can do increments of 1.25lbs to help me make progress on my upper body lifts.

    Things I hope to work on this week:

    • I'm considering starting a more structured program for my bench, like 5-3-1. Linear progression is not doing it for me anymore.

    What did your workout this week look like? Goals, progress, injury, frustration? leave a comment!

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