Another post work workout loomed. Been a hard week training wise so wasn't sure how it would go at this stage in the day, and I forgot my pre-WO caffeine with my son being ill and checking up on him before I left. Started off nice and quiet but by the end there was about 40 people in there. It's an interesting crowd, loads of quasi PLers squatting in a rack with their Adidas heels. A surprisingly high number of women.... I guess I start to see now what the purpose of the gestapo rules are and what their target market now is. Not being a PLer I was getting a few "WTF are you doing" looks I sensed
A: Incline BB Bench: 10x20, 10x40, 10x60, 4x80,
100x10, 8, 6, 6
B: Seated Cable Fly:
#6+5kg x10, 9, 8... #6x8
C: Landmine Row: 8x70,
100x8, 8, 8, 7
D: Parallel Pull Down: 8x#10,
#15 x10, 10, 8, 7
E: Barbell Drag Curl: 6x20,
50x10, 9, 8, 8
F: Push Down - skull: 6x#13,
#16+5kg x12, 10, 9, 8
Altho I was de-caffeinated warming up on bench felt fairly good so was happy upping to 100. Still not happy about this bench tho (might switch order next block so I can inc press in the racks maybe). 1st set of 100 felt really solid so pleased with that, next for 8 was fairly locked in to. After that my concern about fatigue and missing a rep or my body failing me resulted in. 6 reps when I think 7 was there, confirmed when I got a spot on the last and made good work of another 6. Seated flyes went for the same weight as I don't want these repping too low. Pretty much hit my mark but reduced the last set to keep reps at the 8. Rows were a brave 100, could feel this. 1st set I thought I'd finally overcooked things but the next 2 sets seemed far more locked in, last set finally did take it's toll. Para PDs were fine, up in weight and reps holding about even and then the 4th was tagged in. Peak time was now starting to hit, every rack in use but 1 PLing platform was free so I curled on it (making the point that I'm not allowed to put weights on the floor), no-one asked me to move so my drag curl sets were done in peace. 50 was a bit ambitious tho, 1st was off, was a bit better after that but they were heavy today. Skull exts were alright tho, little more weight, holding reps and the 4th set was also fine.