February 15, 2019 – Conjugate Day 6 (ME Upper)

Well, I can say with a certainty that the sinus issues did not pass yet. I woke up feeling even more congested than I was yesterday, but I wasn’t about to let that stop me from lifting. So I went down and got in my ME upper workout. Just like my lower body session, I’m going to be doing significantly more volume to warm-up to better prepare my upper body for the heavier ME work. I think this will also work pretty well for my dynamic days, but that remains to be seen at this point.

Anyway, long story-short, here’s the workout (including warm-ups):

Band Pull Aparts – 100 reps w/ Micro Mini Band

Face Pulls – 35x25x3

Hi-to-Low Cable Rows – 35x25x3

Band Press Downs – Mini Bandx25x3

Dumbbell Bench Press – 15x25x3

  • Ultimately, I want to work all of this up to 4×25 for all of the exercises and just do them all as one big giant set without rest. Also, I want to be doing the pull aparts with the mini band again.

Close-Grip Bench Press – 45x20x2, 95x10x2, 135×5, 155×5, 175×5

  • Same issue with today as I had with lower body yesterday, plus I’m sick. Sheer volume of the warm-ups definitely left me a little extra fatigued, but on the plus side, every rep of close-grip bench felt smooth and well grooved. So again, this is a win.

2 Count Paused Close-Grip Bench Press – 145x8x2, 145×6

  • I super set these with the 2-Arm Dumbbell Rows, and since I had all of my 2.5lbs plates on the dumbbell handles, I had to bump the bench weight up to 145 from 140. This isn’t a big change, and I don’t think it really contributed in any way to the lower volume on the 3rd set.
  • At the end of the day, warm-up volume plus being sick are a terrible combination.

2-Arm Dumbbell Rows – 45x15x3

  • These felt really good, and I had no body English on any reps. I’ll bump the weight up to 50s for the next workout and see how that goes.

After this workout I just felt generally like garbage in my sinuses and my chest. The workout was great, but it left me feeling a little worse for wear.

I’m hoping taking some DayQuil for the next few days will help me shake this off. I have my long run scheduled for tomorrow morning, but I’m going to play that by ear and only go if I’m not feeling like pounded dog shit in the morning.

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