Accessory work and some conditioning work

We've been having busy weekends lately so I've been able to take advantage of the extra recovery time.  However, I have started feeling like I need that third session of the week just to keep the blood flowing so I was glad that we had no weekend obligations this weekend.

I wanted to hit the Concept2 rower to start off the session for two reasons:  One, I haven't been on one in a long, long time and I felt like the movement would be a good warm up.  Two, I need to add some conditioning work to my routine and with the weather changing and weekends being busy, Viv and I haven't had the opportunity for a long bike ride for a few weeks now.  I decided I'd start off easy and just do 2000 metres.  It felt pretty good and I tried to push the last 500 meters with a bit of a sprint.  That gassed me pretty quickly but I held on and finished the 2000 metres in 8:15.  According to Concept2's online logbook, that ranks me 20th out of 30 Canadian males between the ages of 40-49.  So, like running from bears, I'm at least best than the worst.  Hopefully I can out deadlift numbers 1-19.  Nothing like trying to put lipstick on a pig.

Speaking of participation ribbons, when I got to the weight room, I noticed they had gotten some new kettlebells.  No doubt designed by the same deranged faction of the illuminati trusted with the task of softening the general populace so they can remain as compliant as possible.
Kettlebells for those that don't want to learn correct technique
Seriously??  Enough people complained that "kettlebells hurt my arm" that rather than teach people proper technique and make them practice until they can properly execute, they re-designed kettlebells so they fit more comfortably?  What a load of capital "C" Crap!  In addition they only go up to 12 kg so they're virtually useless for anyone but the smallest, most novice of females.  Since I already know how to properly snatch and clean a round kettlebell, I couldn't tell if they were actually successful at reducing the pain of poor technique.  I actually found the sharper edges and corners a bit of a hindrance on cleans.

Anyways after getting over my disgust (H.A.M russian kettlebell forefathers are probably rolling over in their graves), I did some light high-bar squats.  I then did some light, high rep bench presses.  I can't out-bench a 132 lb girl. I finished up with a very light superset of barbell rows and romanian deadlifts.  Overall an easy workout designed to keep up my movement familiarity while getting some blood moving to speed up recovery.

Concept2 Rower:  2000m  8 min 15 seconds

High Bar Squats:  135x10, 185x10, 225x20

Bench Press:  135x10, 185x10, 225x14, 225x10

Barbell Rows:  135x10, 135x10
Romanian Deadlifts:  135x10, 135x10

Jennifer Thompson did 225x10 on third set with 225 lbs.

I didn't do a third set but if I did, I wouldn't have beaten 10 reps. Which is humiliating in a most motivating way.



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