Training 21/10/23

Sat 21/10/23: I’m A Crossfitter Now D4

AM BW: 91.6kg

Background Noise: JJJ Hottest 100 2010

Medium Grip Pause Bench:
10x20kg
10x20kg
8x70kg
5x90kg
5x105kg (PR; +5kg)
5x95kg
5x95kg
5x95kg @ 6
2 minute rests

Banded Fly w/Purple Band:
30 reps
40 reps
90 seconds rest

Trap Bar Deadlift (High Handles):
8x120kg
8x120kg
8x160kg
8x160kg
8x160kg
2.5 minute rests

Terminal Knee Extension:
20 reps w/green band
20 reps w/black band
20 reps w/black band
90 second rests

Trap Bar Row (High Handles):
10x80kg
10x80kg
10x80kg @ 6.5
2 minute rests

• Slept pretty well last night, did some shopping and stuff this morning and then felt like I actually had pretty good energy for once. Maybe the reduction in caffeine and change in approach is starting to pay off.
• Had a consult with the clinic yesterday to run through bloodwork and they suggested some more cardio to try and improve my cholesterol numbers. So this change in training is probably timely, although I’ve not been trying very hard with it. Need to fit in some actual structured cardio somewhere too, apparently walking isn’t cutting it.

• The rest has done me good – normally after the 70kg set my shoulder is tight and a bit sore from getting stretched out for the first time, but today was the best it’s ever felt since I hurt it. There was virtually zero tightness so I decided to do a somewhat heavy set of five today and then some lighter back offs. Picked this number based on feel but apparently it’s the most I’ve benched with the narrower grip. Aside from being a bit shaky, they all felt pretty solid, I even considered pushing the last set closer to an AMRAP but decided to quit while I was ahead. Did some lazy flys and called it.
• Figured some trap bar deadlifts might be another way to get quad volume so banged out some reasonably easy sets of eight, my knee wasn’t loving them so I wasn’t excited about going any heavier than this.
• I’d never done terminal knee extensions before but had a play with them today, had a pretty decent quad burn by the end so these seem like another good accessory that won’t upset dodgy hips and knees.
• Wanted to do some back work after that and the trap bar was already loaded so trap bar rows it was. These felt heavier than they should have but were a decent way to finish.
• All finished in 51 minutes.