Wednesday, October 24, 2007


It never ceases to amaze me. I can utterly wreck myself with weights in 45 minutes or less, especially after laying off the resistance training for a bit. Right now it would take hours of running up and down steep grades to create the same delayed-onset muscle soreness I was feeling today.

Physiologically, it makes sense to me. Hey, I wrote [most of] a thesis on DOMS. :-D Still gets me every time.

Anyway, yeah, legs were talking a little bit today. Adductors mostly. Could have to do with the leaping around I did at track last night--I ended up circuit training with the AG's, half of whom had run the Nike half on Sunday. They were dead. I don't think even a hit of crystal meth would have energized them, but I did my darnedest and led some rather spritely strength drills, if I do say so myself. Good thing, too--I ended up not having time to get any sort of a run in.

Today, I set the stage for six weeks of speed benching. Got a 3 rep max (so shi-shi I am not sure I want to post it) and did some other work, too. I was feeling a bit uninspired, so I didn't work any functional stuff in,unfortunately.

Spin 10
Dynamic ball warm up
Speed Bench warmup (Superset 6x6 rep sets of powerbench--with giant rubber bands for resistance, would have to draw a picture for it to make sense, I think--with wide-grip lat pulls, 5x12 at 70#)
Speed bench to 3 rep max (It was 85#, okay--now stop laughing)
SS1: DB row 3x12x60#/Invert tri DB extension 3x12x20#
SS2: SA DB Incline press 3x12x20#/Tricep pushups (narrow hands) 3x12

And then the upper body was good and tapped. Nice transient hypertrophy, too. I had to resist the urge to flex it like Aaahnold. I held off on the abs, because after a good session of powerlifting technique, I am really feeling them anyway. They were pulling pretty hard under the bar.

Would be nice to spin for an hour tonight...yeah, right, like that'll happen. Dinner is mine to cook this evening, and it's not like I have an event hanging over my head...yet. :-)

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