db floor pressing around 70x3repsx10sets...still trying to find a groove...right shoulder is not a fan
db row around 100x3repsx10sets...Have not rowed in forever..this was tough...groove was off a bit.
Grippers-- my tns is more consistent than mms......my wrist and achy elbow tendons made it tough to set the gripper, I felt no power.
super set overhead db triceps extensions/ hammer curls light around 25x5 reps x 4 sets.... then i substituted the extensions for js band press downs for sets 5, 6, 7 because my vert work with my shoulders and back is taking a toll.
the volume of this workout makes it challenging for my lack of endurance. I was a spastic bastard tonight.
Wednesday, September 30, 2009
Week 17 Day 55 from monday
db floor press 6 singles ranging from 60-110
I think my max is around 100. I am still trying to get my groove. I have a hard time getting 90 plus weight to the press position w/o losing balance.
Bending DU, I struggled tonight with anything tougher than a grade 2 1/4x5.5. I did a get a yellow and blue to 40, i think, but I know this is unacceptable.
shrugs with a 28kg kb x30x3 sets...tough for me. I feel gravity trying to break me. I started with heavier weight, but I lowered it when I realized it would be a no go.
Plate curls 2 10'sx3 reps x 10 sets...My favorite.
seated snatches around 20lbsx10x2...I know this drill will be good for me on many levels. when I am standing gravity wants to crush me, when I am under load. when I am sitting and under load in the vertical plane it is the same feeling, but it is not as bad. Weak core, posterior chain, and very tight shoulders makes this a challenging task.
I think my max is around 100. I am still trying to get my groove. I have a hard time getting 90 plus weight to the press position w/o losing balance.
Bending DU, I struggled tonight with anything tougher than a grade 2 1/4x5.5. I did a get a yellow and blue to 40, i think, but I know this is unacceptable.
shrugs with a 28kg kb x30x3 sets...tough for me. I feel gravity trying to break me. I started with heavier weight, but I lowered it when I realized it would be a no go.
Plate curls 2 10'sx3 reps x 10 sets...My favorite.
seated snatches around 20lbsx10x2...I know this drill will be good for me on many levels. when I am standing gravity wants to crush me, when I am under load. when I am sitting and under load in the vertical plane it is the same feeling, but it is not as bad. Weak core, posterior chain, and very tight shoulders makes this a challenging task.
Saturday, September 26, 2009
Week 16 Day 54 From Friday
Max effort day for bending and grippers
got a super master closed with right hand. Overall not nearly as good as last friday.
Bending and grippers are both hit and miss for me.
got a super master closed with right hand. Overall not nearly as good as last friday.
Bending and grippers are both hit and miss for me.
Week 16 Day 51 From Monday
RV Grip DB Press loaded to 40x3/3x5
Some Bending
Grippers #1x3/3x3
Super set Plate curls 10x5/5x5, Hammer curls loaded 20x5/5x5
Speed day
Some Bending
Grippers #1x3/3x3
Super set Plate curls 10x5/5x5, Hammer curls loaded 20x5/5x5
Speed day
Saturday, September 19, 2009
Week 15 Day 50 from Friday
Closes on the #2... Near misses on the 2.5
DU 1/4x6inch grade 2's x2
RV yellow x 1
DO Blue x 1(PR)
DU Blue x 1(PR)
DU 1/4x6inch grade 2's x2
RV yellow x 1
DO Blue x 1(PR)
DU Blue x 1(PR)
Monday, September 14, 2009
Week 15 Day 47 Tonight
Reverse Db Floor Press loaded to 40x3 reps x 5 sets
DU bending 1/4x5.5 grade 2's x 10 easy day
plate curl 2 10'sx5/5x5, Hammer curls loaded to 30x5/5x5 super set
Grippers #1x3/3x2, #2x3/3, MMS
Felt good to get back at it
DU bending 1/4x5.5 grade 2's x 10 easy day
plate curl 2 10'sx5/5x5, Hammer curls loaded to 30x5/5x5 super set
Grippers #1x3/3x2, #2x3/3, MMS
Felt good to get back at it
Week 12 Day 41-46
kb press
db row
grippers
bodyweight deep squats
3-5 sets, 3-5 reps, light to moderate weight, skill practice
db row
grippers
bodyweight deep squats
3-5 sets, 3-5 reps, light to moderate weight, skill practice
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