Too Sore to Swim

Frank's strength routine on Friday was a doozy!  The straight bar was a homemade job and not your typical 45lber and I completely forgot how much the plates weighed.  That being said, here is what we did for 10, 9, 8, 7, 6, 5, 4, 3, 2, & 1 reps with about 45 seconds rest after the third exercise.

1. With a straight back, and proper form, we picked up the bar, brought it to our chest, and then pressed it overhead.  We brought it back down to our chest and pressed it again until the specified amount of reps was completed.
2. With a straight back, and proper form, we picked up the bar, brought it to our chest, and then pressed it overhead.  We brought it back down to our chest and immediately went into a squat.  Using our core and leg muscles, we stood back up and pressed the bar overhead.  We repeated until the specified amount of reps was completed.
3. We did what I call Upright Rows or T Bar Rows.  Frank called them something else, but basically, we picked up the bar with proper form and brought it to our quads (arms straight down).  Our grip on the bar was closer than the other two exercises....not even shoulder's width apart and inside our knees when bending over to pick it up.  We then pulled the bar up our body to our chin and slowly let it back down.  We repeated this until the specified reps were completed.

Here are a couple of texts I fired off the day after (Saturday) and Sunday:

• "Uh-oh, Lats are starting to speak to me....tomorrow's gonna ROCK!"
• *ME* - Wait, is that you Mr. Deltoid?  *Mr. Deltoid* - Why yes, yes it is....How you doin'?
• My Lats are so stinking sore today that I can't even get into a streamlined position

So, when it came time to swim this morning, I elected to sleep in instead.  Why?  I'm still so friggin' sore that I couldn't have done the workout (butterfly especially) properly.  Frank did indicate that I should be strength training 2x per week and the 2nd time was up to me.  I'll probably incorporate some of those core routines I did during my IM training last year, but I should probably get on it soon as being consistently sore from only one workout a week stinks.