This is day 4 of 5 days off from work which means that I should be getting pretty decent sleep.  Even with the solid 8 hours this whooped me today.  Nothing particularly heavy but my muscle endurance is garbage right now.  

     The bench was 60%, up from 55% last week.  I'm currently working off of a 95kg 1RM for bench.  It's a little lower than I would want (all of my lifts are a little lower than I would want) but I hadn't done any real bench pressing in a long time before working at it again this fall.  Last week's 55% was pretty easy but today the last set caught up with me.  It's a lot of reps and not a lot of rest.  CTB pull-ups were a mix of butterfly and kipping.  Bat wings at tempo are about 1 million times harder than without tempo.  Seriously...I had to go down in weight (again!) to get the minimum reps.  The single arm press showed me, again, how my right side is stronger than my left.  I went to failure on the ring dips.  I was kipping those which I don't normally do but Justin said to move fast.  

A. bench press @ 60%: 12-12-12-12; rest 90 seconds
B1. ctb pull-up: 12-15 x 4; rest 10 seconds
B2. bat wing @ 20X3: 8-10 x 3; rest 2 minutes
C. db or kb press: 8-10/arm x 3; rest 2 minutes
D. ring dip: 12-15 x 3; rest 2 minutes (fast!) 

    A. 57 kg x 12 x 3. 57 kg x 9+2 (fail on last rep)

    B1. 15 (13 butterfly and 2 kip), 15 (7 butterfly and 8 kip), 12 (7 butterfly and 5 kip), 12 (6 butterfly and 6 kip)

    B2. 30lb x 10, 30lb x 8, 25lb  x 8

    C. 45lb x 10/arm, 45lb x 10 (right arm) x 2, 45lb x 8 (left arm) x 2.

    D. 15 (:20), 13 (:20), 12 (9+3) (about :25)

Foxxx goes home today which is a drag.  Here's a picture I took of him the other day:

    

Here's an old, old, old photo of us back when I had a blond mohawk.  (Don't ask...OK I lost a bet I made on the Cubs and had to bleach my hair.  The mohawk I did for fun.  It looks pretty bad ass if you ask me...)