I've got two more workouts of this before I'm caught up and can go back to something more normal.
Warmup (including glute bridges)
Incline Bench -
45x5
55x5
65x5
75x5
85x5
95x5
105x3
115x1
125x5x3
I'm having a harder time with these. I think lack of sleep and excessive alcohol played a big role here, though; I'm going to go back to popping caffeine half an hour ahead.
I have a habit of shrugging up or otherwise losing scapular position; a lot of my technical focus right now is on keeping my back locked in place so I can't cheat that way.
Warming up for this totally shreds my delts.
Deadlift -
135x5
165x5
195x5
225x3
260x1
285x5x3
George says these look like speed reps; I find that pretty encouraging. I used the hook grip more here than last time, but the reps themselves weren't very hard. My knees are all torn up now, though.
Press -
45x5
60x5
75x5
95x3
115x5x3
I did the first set without exhaling. The third went a little harder, but overall I don't see much to worry about.
Squat -
115x5
150x5
190x3
225x1
250x5x3
I did a lot of these focusing on knees out, and honestly didn't find them any harder. If anything the Chuanfu version was more of a challenge, but I suspect that's just because my quads were shot from deadlifting.
Pull-Ups -
2x15
Focusing on strict technique.
Face Pulls -
10x15x3
Eh.
Then went to a dinner party, had a couple of drinks, and went back to the gym for an hour of cardio. 1 Incline 9 Resistance really does seem to be the sweet spot for the elliptical.
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