Press: 30/30 @ 16kg
Swing: 30/30 @ 16kg

No rest between either. Just wanted something to get the blood pumping.

Dead:
2x3@ 135
2x1-2-3 @ 235
1-2-3-4-5 @ 235

Bench:
2x5 @ 135
1x 190 (felt too heavy)
2x 1-2-3 @ 185
1-1-1 @185

Row:
2x5 @60
3x1-2-3 @ 130

Curl:
3x8 @ 60

Bench press was major suckage. 190 felt almost impossible and 185 was difficult. Deads were easy still weak as hell though. Everything else went well. Time for sleep and eat.

LC: @ 2x24kg

9-11-8-8

Press:

3x8 @ 2x16kg

Swing:

5x6 @ 2x32kg

After doing starting this second week of the 100 pushups program with LC I think the progress is a bit ambitious. I like the idea of sets based on reps and timed rest but again, their programmed rep scheme is a little fast. The concept works great for a grind lift like pushups but not so much for the dynamic lifts. I know that this seems ADHD, and I ain't saying that isn't there, but I realize when too much is too much.

Run tomorrow.

Decided to punish myself.

Light Jog (fartlek):

3 miles in 30 mins; 10 pushups thrown in for fun

Temp: 101

Heat index: 107

I ran. I sweated. I felt fat.

LC:

6-8-6-6-8 @ 2x24kg

Chins:

20 reps

SQ:

5x3 @ 2x24kg

LC felt easy. I need to run or cycle more to get some more cardio but other than that it was gravy. Did some light SQ to feel out that pulled quad. I could feel it like a snag in the muscle. Gonna keep easing into it. Rollin pin work is a must.

Not bad for working 14 hrs. Now for beer and beef.

LC:
10-12-7-7-10 @ 2x24kg; 1 min of res/set

Press:
3x8 @ 2x16kg

Swing:
5x5 @ 2x32kg

Decided to steal the idea of using the One Hundred Pushup Program for LC from Smet....I know. Since I feel like I have gotten a little stronger from working with the 32's over the last month or so I figure it is time to build some volume and intensity with the 24's. This program is 6 weeks long and hopefully will get me close to my Rank 1 numbers with little trouble. Once I run this program I will be switching back to 2 days of LC and one day of 32's work.

Overall this first workout was ok. Had me breathing at the end.

OALC:
5 mins @ 32kg; 6 rpm
2 mins @ 32kg; 6 rpm

Ring Dips:
5-4-3


Later tonight:
1.5 hrs of parkour drills (jumping, sprinting, and climbing)

Skipped squats today to make room for the parkour drills. An old friend who has stuck with parkour and gymnastics stuff has been trying to get me back into this for awhile. I am not really wanting to make this the brunt of my training but it is nice as an aside since it combines some pretty decent bodyweight skills.

OALC felt like it needed to go heavier today so I obliged. 5 mins was not hard, at least at the slow 6 rpm pace I have decided on. Good training day.