Upper body

I'd planned on doing Fran today, to see how my time compares to the reverse Fran I did a few weeks ago. However, I had a really crappy night's sleep. I woke up in the middle of the night, couldn't get back to sleep, so read some Sherlock Holmes stories for a couple of hours. That did the trick, and I eventually fell asleep again. When I woke up this morning - around 7:30, which is late for me - I felt exhausted, but I thought this would pass after a few coffees and a long shower. When I got to the gym and started warming up with some light squat cleans/thrusters and pull-ups, I was sweating so hard I knew there was no way I'd get through a routine as demanding as Fran. In the end, I decided to do some simple heavy-ish upper body work.

Bench press; 6 holes, small bench
115 x 5
120 x 5
125 x 5
130 x 5
135 x 2, 3

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Supersets, relative max reps
Inverted rows, feet elevated - 12, 11, 10, 9, 9
Dips (strict, no swinging) - 12, 8, 8, 7, 7

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Cable fly curls, drop sets
30s - 10, 10, 9
20s - 8, 7, 6

Pulling

My pecs are hurting like hell this morning. It made the inverted rows bloody painful when the bar hit my upper chest.

Hang cleans
95 x 6
105 x 3
115 x 3
120 x 3
125 x 3
130 x 3

Even before I watched the video, I knew my form was starting to go during the 130lb set because the position of my feet was all over the place.

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Alternate sets, relative max reps
Inverted rows - 12, 10, 8, 8
Neutral alternating pull-ups (total) - 10, 6, 6, 7 (only managed the left side)

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Supersets, max reps
Underhand pull-downs - 8, 7, 7
Wide-grip pull-ups - 4, 3, 2

By the time I started the pull-ups my shoulders and biceps were toast. There was nothing left, which is why I only got two pull-ups in the third set.

I had planned on finishing with some barbell curls, but really - what was the point of even trying!

Pulling

According to this, I think I'm somewhere between
15% and 20%. 3% looks like a bloody reptile.

I had to postpone my usual training time because of a busy morning. I was less busy this afternoon, so I managed to fit in a quick session (thankfully, just before the jocks started arriving).

Chin-ups, weighted - 3, 3, 3, 3, 3, 3
35, 40, 45, 50, 55, 60

First time I've managed all three reps at 60lb.

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Cable rows - 5 x max reps @ 150lb
5, 5, 5, 4, 4

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5 rft:
8 power cleans @ 95lb
8 inverted rows off parallettes
Time = 9:32