Little-known fact:  today is my Birthday!  Much more well-known fact:  I am a miserable old coot who pushes ppl away.  But I still have the gym… Lady Iron is too heavy to push away 🙂

Went to the office gym late morning.  It was crowded!  Had to focus on the important stuff, no chance for frills or supersets.

Bench Press

warm-up – Superset Bench and Rotator Cuff Work (no rest between supersets)

70 x 5 / over & backs w/ resistance band x 8

90 x 5 / o&b

110 x 5 / o&b

main – Superset Bench and Widegrip Free Cable Pulldowns (elbow sleeves for bench, 1-2 min rest b/w sets)

135 x 5 / 105 x 5

155 x 3 / 105 x 5

170 x 10 / 105 x 5

notes:  AMRAP was solid, so let’s go heavy singles!

Joker sets – (elbow sleeves, 2-4 min rest)

190 x 1

205 x 1

225 x 1  Weight PR!!

235 x 1  Weight PR!!

notes:  going great!  I almost wanted to go past 240, but I was on the clock and had to get back to work before too long.  Still, nice breakthrough on bench!

Assistance

Overhead Press  (no rest for warm ups)

warm-up

55 x 5

70 x 5

85 x 5

main assist (90 sec rest, elbow sleeves for press)

110 x 5

110 x 5

110 x 5

110 x 5

110 x 5

 

then back to work!  As I entered the changeroom, I had about a dozen birthday messages on my phone.  Awwww, happy ending! 🙂

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