Thursday: 30′ warmup and Strength

30′ warmup on  the stationary bike.  Manual setting 15.  This felt harder and my HR rose faster than yesterday’s 60′ session.  That’s what I wanted.

Then a quick shirt change and on to strength training.

Deadlifts with our brand new Trap Bar!

trap-bar1

The thing weighs 75 pounds!

Bar only x10
165lbs x10
255lbs x5 x5 x5
(That was really fun.  Never used the trap bar before.  I got more confident in each set.  I think I could go up in weight a bit)

Chin ups
Unassisted x6
Red Band x5 x4
(felt weaker today than on Tuesday, might have been the deadlifts.  They were a bit tough at the end)

Push ups
x12 x12 x7 (fail)
(felt really spent on these, my arms were shaking all over in the last set)

I’m thinking that getting 2 rest days between strength sessions might work better for my purposes right now.

Tomorrow:  60′ Endurance Session

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One thought on “Thursday: 30′ warmup and Strength

  1. BalkanBoy says:

    Trap bar is a good tool. Witch one did you get?
    I’ve found that 48h is a must between strength and HIT erg sessions. A full rest day or a steady state depending on intensity.
    Do you have access to a SkiErg? It may be a better alternative to the bike given your knee condition. You’d also be familiar with the PM5, and can use all your metrics and trainings from the RowErg.

    Like

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