Bench Press, Jump Skills, Biking

Early afternoon

Bench Press
555333
Load: 200, 210, 215, 225, 230 (fail), 215

Skills
Weighted Step Ups
6 X 10
Load: 40, 45, 45, 50, 50, 50

20 minutes easy biking

Workout comments: I should listen to my body when it tells be it is overly tired. I had no energy going into the workout this afternoon and it showed. I was expecting (on paper) to hit a 245 3RM but didn't even manage 230. Honestly, I could have fallen asleep today on the bike as well.

Spent some time working out my upper back muscles on the foam roller afterward. Maybe spend some more time working on my hamstrings tonight.

Spinervals 2.0

Late afternoon

Spinervals (v2.0) session on the trainer today. Workout consists of a combination of intervals, both in easy and hard gears ranging anywhere from 20 seconds to two minutes in length with varying recoveries. It would be a pain to record each and every interval here.

Max heart rate obtained was 170 BPM, which is much higher than my perceived effort. I thought I cold only hit 160 on the bike.