There is always room for improvement! 💪🏼

Fonedork said:
Flat bench could mean so many things. Did you do German porno press? Pirate peg leg press? Christmas presents? 69 press? Jerusalem artichokes? Slave auction slither press? Were your hands below your feet? Roast beef pussy press? Did you use vegemite or marmite? I will critique you further or approve of your response but you need to answer all of these questions.
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No
NO
I don't know
If my wife is around
Never
Nope
Nuh uh
If my wife is around
Marmite. It's stickier so my hands don't slip

It was just regular flat bench bro.
 
I'm excited to say that my "exact duplicate" of last session was going so well that when the Digitalism track came on this time, I was like "already??" I wanted to review the footage of my session to check my reps, but it seems I missed when I tried to hit record. Nevertheless, I had "fast, efficient, snappy" on repeat in my head, and I could feel it for sure, at least compared to last time.

I finished my sets of six with the 80 on time, and all my sets of six with the 60 well before the buzzer. So I subbed in 80 on the last round per hand this time.... Didn't make my target of six reps per hand though. Four and a near lockout on the right and then the same on the left. Not bad considering the accumulated fatigue. And I feel better now than I did after last session, so that's a win, too.

So maybe next time, three rounds with the 80 to start, then 60 the rest of the way.
 
LCCJ 30 seconds on, 30 seconds off, alternating right and left, sets of six reps per round with 80 lb. x 3/3 followed by 60 lb. x 7/7, as planned. Every round finished before the buzzer.

I figured following this simple protocol would work well for me, but felt surprised in the moment at how "easy" the third round was on my right hand, enough to let a "wow" slip. Lockouts were a little iffy on the third round for left hand though, a little humble pie for being "impressed with myself" 30 seconds earlier methinks. 🤣

Quite a few imperfect lockouts in the session overall, but I feel like it was more a focus issue than actual fatigue, given that I cleaned them up at several points as well. So the numbers were a little better than last session, but the overall form was inferior, though nothing crossed the "dangerous" threshold. As tempted as I am to try 80 lb. for rounds one through four per hand next time (maybe Saturday), I think I'll stick with today's numbers and refocus on "fast, efficient, snappy" again, with emphasis on tight kettlebell path in the clean, and committed leg drive to lockout with full height posture in the jerk.

Aaaaad...you can tell from the bulge I've still been eating way too much 🤦‍♂️

 
Hammer67 said:
Getting my knee back to normal, and strengthening the entire R. leg are my immediate goals (which should take several more weeks) and then staying active a lot more than I was last year is the long-term goal. I'm terrible at gym workouts, other than a little home routine I do several times a week. I hike and bike and nordic ski a fair bit.
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Kettlebells are great. One tool let's you do super low joint impact full body exercises that get you pumping quick
 
Kettlebell strength test day. Haven't done a clean with the 53 kg in over two years until today. Things seem to be back to where they were before I pulled my setback a couple years ago. Maybe I really will do a full C&J with it eventually. C&J with the 48 kg felt good, given all the work I've put in with the 36 kg lately.


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