Yesterday, I was teaching my son how to curl and do deadlifts with a straight bar, then the Trap Bar. During the Trap Bar deadlifts, he wondered if one could walk with the bar. I then told him about the Farmer's Walk, and he wanted to give that a go. So I put a dime on each end (74 lbs total) and I walked with him about 100 feet before he had to put down the bar and catch his breath. He said he had no idea it would be that hard, but he liked it. Then he walked back. He then asked if I could do it, so I loaded a 45 on each side (144 lbs) and did the walk without stopping. My grip barely held on, and it felt like a sprint.
Today, my traps and mid-back voiced their displeasure. . . . . very sore. I might have to do these more often, just not the day before bench. I was at the gym I rarely frequent these days, the one on Bremerton base.
Bench Press: 45x10, 65x8, 95x5, 115x4, 135x3x8. Pretty good. Except the bench design made unracking the weight harder and the bench was a tad high so I had less leg drive. I almost feel like I got a calf workout!!!
2-Board Press: 145x3, 175x3, 205x3, 225x3. I forgot my band to hold it with so I borrowed an extra large weight belt to strap it on. I used up the first set of holes and it was so tight I could barely arch or flex my lats.
Hammer Iso Row: 45x8, 55x8, 65x8, 75x6, 85x5.
Hammer Behind-The-Neck Press: 25x8, 35x8, 45x8, 55x8, 65x6
DB Preacher Curls: 15x6, 20x6, 25x6, 30x6. Both curl bars were being used.
External Rotations: 3x8, 5x8, 8x8, 10x8, 12x8, 15x8, 20x3. Immediate goal is 20x8, then 25x8 thereafter.
Tested the floor press at home with the bar only, just to see what press I can compare it to for depth. When my triceps touch the floor, you can slide a 2-board under the bar.
A productive day.