Friday: 28 Aug 2015
PIP is there, full and strong, hard to even get in and out the car; but it is all part of the game. Much respect to you guys running prop--I completely understand now what people have been talking about.
Good solid session tonight.
Actually weighed in a little lighter @ 193 lb.
Warmup circuit
5 mins bike
leg extensions
hamstring curls
leg adductor
leg abductor
cable internal and external rotations for rotator cuffs
light rear, front, and side DB laterals
Squats (A2G with 2 seconds pause in the hole)
135x10
185x5
225x5
275x5
315x5
225x8 back off set (will load these session to session until it becomes another work set)
Strict Standing Overhead Press (slow TUT)
65x10
95x6
105x5
105x5
105x5
Deadlifts
135x6
225x6
315x5
365x3
405x3 (got first one double-overhad grip, then mixed after that)
405 deads are decent for me--my current 1RM is 425.
Pullups (extreme wide)
BW x8 to fail
BW x7 to fail
BW x5 to fail
<<pullups super set with GHR>>
Glute Ham Raises
BW x6 to fail
BW x5 to fail
BW x2 to fail (cramps -- post chain is totally done )
Standing DB Curls
25s x10
30s x10
35s x8
40s x8
<<curls super set with tris>>
One-arm overhead DB Tri ext
20s x12
25s x10
35s x6 to fail <drop set> 30s x4 to fail
PIP is there, full and strong, hard to even get in and out the car; but it is all part of the game. Much respect to you guys running prop--I completely understand now what people have been talking about.
Good solid session tonight.
Actually weighed in a little lighter @ 193 lb.
Warmup circuit
5 mins bike
leg extensions
hamstring curls
leg adductor
leg abductor
cable internal and external rotations for rotator cuffs
light rear, front, and side DB laterals
Squats (A2G with 2 seconds pause in the hole)
135x10
185x5
225x5
275x5
315x5
225x8 back off set (will load these session to session until it becomes another work set)
Strict Standing Overhead Press (slow TUT)
65x10
95x6
105x5
105x5
105x5
Deadlifts
135x6
225x6
315x5
365x3
405x3 (got first one double-overhad grip, then mixed after that)
405 deads are decent for me--my current 1RM is 425.
Pullups (extreme wide)
BW x8 to fail
BW x7 to fail
BW x5 to fail
<<pullups super set with GHR>>
Glute Ham Raises
BW x6 to fail
BW x5 to fail
BW x2 to fail (cramps -- post chain is totally done )
Standing DB Curls
25s x10
30s x10
35s x8
40s x8
<<curls super set with tris>>
One-arm overhead DB Tri ext
20s x12
25s x10
35s x6 to fail <drop set> 30s x4 to fail