NYTimes.com: Underwater Volcano Erupts, Setting Off Tsunami Warnings Across Pacific

From The New York Times:

Underwater Volcano Erupts, Setting Off Tsunami Warnings Across Pacific

The volcano erupted near the remote island nation of Tonga, triggering a chain of warnings and causing strong waves as far away as the United States.

https://www.nytimes.com/2022/01/15/world/asia/tonga-volcano-tsunami.html?smid=em-share


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press n chins n shrugs

Press: 3x6 @ 75
Chins: 8-7
DB Shrugs: 3x10 @ 160 (total)
Planks: 3x60s

Good thrall vid on rest between sets.  He recommends:
* no rest between warmup sets (only plate changing)
* 2-3 min max between working sets, even if that means recalibrating working loads
I dig it, will be doing this for efficiency's sake.

My neck is supppppper tight after the press and shrugs.  Time to dig into things real hard with theracane and maybe get my professional massage cherry popped.

Back at it, knee pain/mobbing/icing

Back at it today after 5 days of traveling. There was a decent gym at the resort but stuck to cardio (elliptical, biking, walking on the beach).

Today:

Bench: 2x5, 1x5+ @235 lbs (13 reps - last set)

Std. Cable Rows: 2x6-8 @200 lbs (8, 8 reps) 

Squat: 2x5, 1x5+ @290 lbs (6 reps - last set)

Bench felt powerful. Will keep increasing the weight by 5 lbs until I fail to get more than 10 reps on the last set. Squat felt like shit. Having some consistent knee pain in both knees, but especially in my right knee, which at times feels like I’m hyperextending it. Very creeky when I squat, even body weight squats. I iced after today’s session and think that helped it. Will continue to mob and do some tack and stretch work on my suprapatellar. Massage on Saturday I’m looking forward to. 

deadlifts and skipping metcons

worked up to a 315# deadlift today.  intended on doing 1x5 there and then rowing for like 15 min, but i'm a bitch and just tacked on two more 5 rep sets of deads to keep my heartrate up for 15 more min.  i should really get my metcon game going, but i'm seeing some gainz and lifting is soooo much more enjoyable...

i think my hands were ripping so easily because i didn't have chalk.  the little bit of slippage was bunching my knuckle-pit skin up and ripping it.  today's lifts went great thanks to a proper chalking.

bench and grip work

wound up working up to like 7 sets of 5 at 115, might rack up 135 next session and see if a 3x5 there seems achievable.  pushup days (10-15 sets up near 80% of AMRAP spread throughout the day) have been helpful.  will start slingshot work at 155ish to add volume at high weight for the joint loading.

have been doing grip work, but struggling with blisters and torn calluses.  same with deadlift.  I think the skin is just not used to grabbing knurling in awhile, will have to get busy with emery stone.

skwats n press

3x5 low bar @ 165
3x5 press @ ....65 =(

lots of mobility work, going to go through some bearded dude's badass warm up a few times today.  thanks for the vid link AGK

Last lifting session before vacay

Heading to DR on Saturday for 5 days. Will plan to do some bb and/or cardio workouts while I’m down there. Glad to give my joints some time to rest.

Today’s training:

Press: 2x5, 1x5+ @160 lbs (8 reps - last set)

Lat Pulldown: 2x6-8 @145 lbs (8, 8 reps)

Squat: 2x5, 1x5+ @285 lbs (8 reps - last set)

A bro at the gym chatted me up during my skwat sets, asking me if I compete, and if I was doing heavy doubles or triples with the 285 lbs on the bar.