The redemption workout

[Day 70]

It was raining in the morning so I opted for the gym instead of trying to ride in the cold/wet/slippery. Got a chance to get redemption for that pretty poor showing at the gym on Monday. Here's the rundown!

Today's Workout: AM Gym Sesh, ~1:40
Summary:

• Back squats: WU 12 @ 75#, 4 x 8/8/5/5 @ 115# (failed out on rep 6 of set 3, so I didn’t go for more than that on set 4)
• Flat bench: WU 12 @ 55#, 3 x 12/10/8 @ 85# (still working towards that 3 x 12...)
• Deadlifts: 4 x 6 @ 155# (YAAAAAAAAAS; lift felt good, grip needs work and/or straps)
• Pulldowns: 4 x 12 @ 7 plates (need to go up on weight on this)
• Lunges (DB weighted): 3 x 12/side @ 15#/side, set 1 alternating forward/reverse, set 2 all forward, set 3 all reverse
• DB shoulder press: 3 x 12/10/10 @ 25#/side (how is it that I can do 3 sets of 8-8 drops at 25#-15# but I can't get 3 normal sets of 12??? More work to be done...)
• DB row: 3 x 12 @ 40# (up weight?)
• Incline bench: 3 x 12/10/8 @ 65# (I've been making some pretty great strides on these, pretty happy with how stable this lift feels now)
• Split squats (DB weighted): 3 x 12/side @ 15#/side
• Superset: 3 x 
• Bicep curls: 12 @ 20#/side
• Skull crushers: 12 @ 15#/side
• Superset: 3 x 
• DB lateral raises: 12 @ 12#/side
• Front plate raises: 12 @ 25# plate
• Band squats (bodyweight only): 20 

Hit Rate: 74/82 (90.2%)

Notes/thoughts:

• Lol I was there for a long time...I let myself take long rests and went for mostly straight normal sets. I had a really great time actually, I just happened to be there for a while. 
• Everything felt pretty solid today. Failing out a rep back squatting was kind of scary, but I just popped the bar back onto the guard rails and it was chill. I'm really enjoying finally having full depth instead of just hitting parallel and going back up. It's also convenient because stability at the bottom means if I do fail a rep it's not likely to hurt my back lol. We'll get back at it next week and try and work up to making the full sets of 8.
• I deadlifted all the weight. Am super happy about that. Gonna figure out what to do about the grip thing too...My grip was shot the rest of the workout so I kept the gloves off, which sorta sucks because my hands are still just like ew this is horrible. 
• I'm always reluctant to go up in weight on pulldowns but I really should...

Don't really have much else to report on. Morning swim and afternoon long run planned for tomorrow. Gonna prep for that standardized patient sesh now!

Much love,

Jess