Benchmark Testing: Week 1 Day 5

A. Rear elevated split squat: build to 8RM each leg (holding DBs) = 40lb each hand (R leg), 35lb each hand (L leg)

This was harder, way harder, than I expected. Left leg is much weaker and/or has something tweaky going on - I could feel straining in the glute (piriformis region) and high hamstring; also felt that hip flexor pulling when it was the raised ("non working") leg. I tried 37.5lb with the left leg but failed, errr, stopped after 4 reps due to straining/discomfort in hamstring and glute. Videos: https://www.youtube.com/watch?v=evUUxPNhsN4, https://www.youtube.com/watch?v=xsug0VoHGic, https://www.youtube.com/watch?v=dzlKaE8q4pI.

B. BB single leg glute bridge: build to 8RM each leg = 140lb (R leg), 125 (L leg)

Totally new exercise for me (doing it with the barbell). I stopped when I felt like I was shorting the range of motion (not getting the hips high enough). Again, the left leg (hip/glute/high hamstring) felt weaker throughout, not just on the max set. Videos: https://www.youtube.com/watch?v=nlZ7E2c466o, https://www.youtube.com/watch?v=-tuoZ18itHY.

C. Strict T2B: 5' AMRAP = 56 reps

Started with 3x5, then dropped down to sets of 3 and just tried to keep the rests short. Def got hard in the last 1:30 or so.

D. Airdyne: 10' max cals = 178 (17.8 cal/min compared to 21.4 cal/min on Monday's 5' test = 16% reduction in pace...that seems like a lot)

I had no idea what to expect/how to pace this. I think maybe I was a little too conservative on the first 2-3 mins - question is if I had gone harder then could I have held on? I finished strong but definitely worked. Still getting the hang of effectively coordinating leg and arm movements - I feel like I often end up favoring one or the other alternately.

E. 8' EMOM - 3 MUs

Got 'er done, felt casual. Focused on high catch and strong kip on the dip which I have a tendency to get lazy with.

F. 20' Z1 flush

Only did 15 mins - ran out of time and had to get moving towards work.

Overall it was an interesting week. It was both freeing and nerve-wracking to test movements/time domains/rep schemes that are totally unfamiliar and for which I have no set expectations or baseline to compare myself with. I felt like I was often going in blind, which was good because my head (and preset expectations) couldn't get in my own way, but also tough because I can't help wondering if I did all I'm truly capable of. But all in all a good first week!