I’m posting my workout for any number of reasons. One, I want to hold myself publicly accountable. I walk the talk and here’s the proof. I’m transparent that way. How many other gym owners do this? Second, I’m assuming that some folks that read the Formosa Fitness blog here are looking to learn a thing or two. My workouts have always been both experimental and experiential. I try out things to see what works and what doesn’t before I give them to others. I learn from experience and I hope you can too.
Here’s what i did today:
overhead press (OHP)
2x5x45kg
3×45
5×55
3×60
5×67.5
weighted chins 17.5kg 5×5
weighted dips 20kg 5×10
KB snatch 24kg 10L/Rx5
67.5x5x.0333+67.5=78.73 projected max very close to a new PR for me
The weighted chins were the most I’ve ever done. I’ve never done over 16kg before, let alone a full 5×5 at over 16kg. So that’s a new PR.
Dips were not a new PR but I haven’t done that kind of volume at that weight in months so I’m quickly getting back what I lost when i was injured. I got injured in November and managed to keep most of my strength but my work capacity is just now starting to return.
The KB snatch knocked the wind out of me. Strange considering what I’ve done in the past but not strange considering everything else i did before that. Considering the PRs i set and the near PRs I set before the snatch, you’d expect me to be tired at that point and I was. I wanted to do Kb row and hanging leg raise afterward but that wasn’t in the mix today.
So I hope this kind of post is helpful. You get to see how this stuff plays out in real life vs. the picture perfect ideas that the mainstream gives you.