Press Day
Warmup - Upper body and rolling
Press: 45, 55, 65, 80
Total of 14 chins
Dips: 5, 5, 5, 5, 4
Total of 6 chins.
Chins: 5x1
Prone Internal Rotation - 2x10, 2.5lbs, 5sec
DB Retraction - 2x10, 30lbs, 3sec
---
DL Day:
Warmup - Usual
Deadlift: 135, 160, 200, 245
Tried TnG. Not sure if I like it/will continue to use. I miss round plates though.
GHR: 5x10
Realized I hadn't been putting my hands behind my head. Oh dear.
Repeating.
Rollout: 10, 10, 8
---
Bench Day:
Not even going to keep recording the warmup
Bench: 45, 45, 65, 80, 100, 120
Total of 19 chins (4, and then 5x3)
Pushups: 10, 10, 10, 6, 6
Total of 5 chins. Guess at the distribution.
BS Inverted Rows: 6, 5, 5, 5, 4
Executive decision: Switching to regular inverted rows for a bit. Once I can 5x10 there, BSIRs with feet lower for better leverage. THEN 5x10 of these.
---
Squat Day:
Squat: 45, 95, 135, 155, 195, 230
Switched back to low bar but with some technical changes. The box squats actually seemed to have helped there. A lot.
Only real annoying issue is that my shoes don't get particularly good traction with the gym floor, so trying to maintain good foot position and cuing just results in them gradually sliding out to the old position. Getting new chucks may help this, but I'd prefer a METAL Squat Shoe. >.>
Squat: 135lbs, 5x10
Same as above. 3rd and 4th sets were high-bar and dramatically easier. I also have a habit of just moving out to a really wide grip towards the end of the LB sets so I can treat them more like HB and just go up and down. Urgh.
Unfortunately HB doesn't seem to do a whole lot for my abs - if it did, I'd just do 5x10 high-bar squats and then 5x10 glute-hams or something for accessories. I guess I could do Front Squat/GHR or something. Or just build up conditioning and go with the Squat/KBSwing thing that Emevas does, which sounds pretty appealing.
Rollouts: 3x10
Got a mild complaint from my shoulder towards the end of these, called it a day after that. At least on these.
Pullup Retractions: 3x10, 3 second hold
Left side feels like two muscles are working on this, right side feels like it's only one. ggh
No comments:
Post a Comment