Dynamic Warm-ups
Safety Squat Bar Squats
60x10
110x5
110x5
160x3
200x3
240x5
275x5
310x5
345x5
380x5
415x5 PR+19lbs
Roman Chair Back Extensions
135x8
135x8
135x8
135x8
135x8
Standing Cable Rope Abs
170x20
23 Minutes of Stretching
Comments: Every lower body session workout seems to be a test. Testing my body and testing my ability to know when to hold back. It's a delicate dance. Still learning to squat. I feel my legs are quite strong from the weeks of high rep dumbbell stuff, just got to get used to weight on my back. Played around with positioning during the ssb squats, even during sets. I knew that I had it in me after the 380lbs set to hit over 400lbs for reps. Felt like my head was going to be popped off like a bottle cap on that set. Added weight to the roman chairs but kept the reps on the low side. Back didn't feel too bad after all this abuse. Finished up with abs per usual.
Friday, February 28, 2014
Wednesday, February 26, 2014
February 25, 2014 – Week 6, Day 1
Dynamic Warm-ups
Barbell Incline Bench Presses
45x10
75x5
105x3
135x3
165x3
195x5
215x5
235x5
255x5
275x5 PR+5lbs
Band Face Pulls
AB+LB+MBx25
AB+LB+MBx25
AB+LB+MBx25
AB+LB+MBx25
Banded Push-ups
AB+MBx15
AB+MBx13
28 Minutes of Stretching
Comments: I really had one thought in mind for today and that was to get 275lbs for five on incline. It didn't seem like a certainty with how I was feeling warming up. Form felt a little off and weights felt heavy in my hands. I was concerned that last weeks heavy squats and heavy sumo work took more out of me than expected but I still got my goal. Somewhat less stressful session after that with face pulls and push-ups. Can't really get crushed by a failed face pull or push-up haha. Still using higher reps for the face pulls. For the push-ups, I think it will be harder to add tougher bands as even just the average band tries to pull my up off the ground at lockout and it puts a lot of stress on my wrists. I still like them for being able to do rep work while just being pain brutal on my triceps and shoulders at lockout.
Barbell Incline Bench Presses
45x10
75x5
105x3
135x3
165x3
195x5
215x5
235x5
255x5
275x5 PR+5lbs
Band Face Pulls
AB+LB+MBx25
AB+LB+MBx25
AB+LB+MBx25
AB+LB+MBx25
Banded Push-ups
AB+MBx15
AB+MBx13
28 Minutes of Stretching
Comments: I really had one thought in mind for today and that was to get 275lbs for five on incline. It didn't seem like a certainty with how I was feeling warming up. Form felt a little off and weights felt heavy in my hands. I was concerned that last weeks heavy squats and heavy sumo work took more out of me than expected but I still got my goal. Somewhat less stressful session after that with face pulls and push-ups. Can't really get crushed by a failed face pull or push-up haha. Still using higher reps for the face pulls. For the push-ups, I think it will be harder to add tougher bands as even just the average band tries to pull my up off the ground at lockout and it puts a lot of stress on my wrists. I still like them for being able to do rep work while just being pain brutal on my triceps and shoulders at lockout.
Saturday, February 22, 2014
February 22, 2014 – Week 5, Day 3
Dynamic Warm-ups
Sumo Deadlifts
135x5
185x5
225x3
275x3
315x5
365x5
405x5
455x5
Add Straps
500x5 PR+2 reps
Prowler Pushes
145x70'
195x70'
235x70'
265x70'
285x70'
31 Minutes of Stretching
Comments: Still incredibly sore from last workout in my hips and thighs. A bit strange doing sumo with a regular gym bar. I was rudely interrupted during my warm-up sets by another gym patron who stated that my deadlifting was getting on his nerves, that I need to move to the other side of the gym and to use the bumper plates so I don't break the floor or the plates by bouncing. I'm not one to create conflict so I didn't say a word and moved my stuff to the other side of the gym and switched one of set of plates to rubber bumper plates. Never seen the guy in the gym before and I've never had anyone in my entire time of lifting have an issue with me. I didn't do anything but I was seeing red and had to really work on calming myself down. Went on to my working sets. Stiffness of a gym bar makes the start really tough for sumo. Didn't feel awesome but didn't feel terrible. Grip wasn't doing so well with 455lbs so I switched to alternated grip to finish the set. Hands were really slippery. Legs still felt strong so I went for 500lbs. Straps and belt on for this. This was a tough set, took a breather after number 4 and pulled a long, slow final rep. Went home for prowler work. Warm enough to shed the warm-ups and winter gear. Wasn't sure how these would go so I started with just a pair of plates and went from there. Only real issue was when I got over 200lbs and the gravel and melting snow in the street making it tough to start without slipping. Hopefully I can be more consistent next time.
Sumo Deadlifts
135x5
185x5
225x3
275x3
315x5
365x5
405x5
455x5
Add Straps
500x5 PR+2 reps
Prowler Pushes
145x70'
195x70'
235x70'
265x70'
285x70'
31 Minutes of Stretching
Comments: Still incredibly sore from last workout in my hips and thighs. A bit strange doing sumo with a regular gym bar. I was rudely interrupted during my warm-up sets by another gym patron who stated that my deadlifting was getting on his nerves, that I need to move to the other side of the gym and to use the bumper plates so I don't break the floor or the plates by bouncing. I'm not one to create conflict so I didn't say a word and moved my stuff to the other side of the gym and switched one of set of plates to rubber bumper plates. Never seen the guy in the gym before and I've never had anyone in my entire time of lifting have an issue with me. I didn't do anything but I was seeing red and had to really work on calming myself down. Went on to my working sets. Stiffness of a gym bar makes the start really tough for sumo. Didn't feel awesome but didn't feel terrible. Grip wasn't doing so well with 455lbs so I switched to alternated grip to finish the set. Hands were really slippery. Legs still felt strong so I went for 500lbs. Straps and belt on for this. This was a tough set, took a breather after number 4 and pulled a long, slow final rep. Went home for prowler work. Warm enough to shed the warm-ups and winter gear. Wasn't sure how these would go so I started with just a pair of plates and went from there. Only real issue was when I got over 200lbs and the gravel and melting snow in the street making it tough to start without slipping. Hopefully I can be more consistent next time.
Friday, February 21, 2014
February 20, 2014 – Week 5, Day 2
Dynamic Warm-ups
Squats
45x10
135x5
135x5
190x3
240x3
280x5
320x5
360x5
400x5
440x5
Roman Chair Back Extensions
90x10
95x10
100x10
105x10
110x10
Standing Cable Rope Abs
170x19
28 Minutes of Stretching
Comments: Another test of sorts for me. I was in a lot of discomfort the day before until I got an adjustment with the chiro. My L5 had been out of place and it was nice to get immediate relief like that. Area still tender though. Went ahead with squats. Anxious about squatting as the heaviest thing I've squatted has been the 120lbs dumbbell from last week. I tried all different things to enforce better habits for my squatting. I put the rack facing away from the mirror so that I felt the form rather than watched myself. I also worked on loading the hips. I put on a belt at 400lbs and that was quite tough. I could've have stopped at that point, especially since I felt stuff shifting around in my hip, back and glutes on the last rep. Even coming back, I couldn't accept stopping at that weight. I took a long rest and went at 440lbs. I did it but it was super tough. I'm only 10lbs off my best so that's some good news for me. Roman chair lifts were after that. I was having issues at first with my setup and I used less weight than I had initially planned. Kept adding 5lbs a set and ended up being a good session. Finished up with abs.
Squats
45x10
135x5
135x5
190x3
240x3
280x5
320x5
360x5
400x5
440x5
Roman Chair Back Extensions
90x10
95x10
100x10
105x10
110x10
Standing Cable Rope Abs
170x19
28 Minutes of Stretching
Comments: Another test of sorts for me. I was in a lot of discomfort the day before until I got an adjustment with the chiro. My L5 had been out of place and it was nice to get immediate relief like that. Area still tender though. Went ahead with squats. Anxious about squatting as the heaviest thing I've squatted has been the 120lbs dumbbell from last week. I tried all different things to enforce better habits for my squatting. I put the rack facing away from the mirror so that I felt the form rather than watched myself. I also worked on loading the hips. I put on a belt at 400lbs and that was quite tough. I could've have stopped at that point, especially since I felt stuff shifting around in my hip, back and glutes on the last rep. Even coming back, I couldn't accept stopping at that weight. I took a long rest and went at 440lbs. I did it but it was super tough. I'm only 10lbs off my best so that's some good news for me. Roman chair lifts were after that. I was having issues at first with my setup and I used less weight than I had initially planned. Kept adding 5lbs a set and ended up being a good session. Finished up with abs.
Tuesday, February 18, 2014
February 18, 2014 – Week 5, Day 1
Dynamic Warm-ups
Axle Seated Presses
72x5
102x5
132x5
152x5
172x5
192x5
202x5
212x5
Banded Push-ups
ABx17
ABx13
25 Minutes of Stretching
Comments: Still dealing with sciatic pain on my left side. Doing my best to manage/ignore it. Seated presses with the axle to start the day off. All the benches were in use so I just took the chair that was in the corner and did presses that way. No way was I going to be waiting around for a half hour to get started. Eventually the one bench opened up and I swapped it in for one set. Felt off, it was too high and the back support messed me up big time. So I went back to the flimsy chair. I would have liked to have hit heavier weights here but I kept my aim on getting work done and not failing reps. I think I did fine with that task. Banded push-ups were next. I was initially going to go with a Light Band but figured I could get some decent numbers with an Average. Starts out easy but gets tough really quick. Felt good to toss that band off after I was done. Stretched and ate burritos.
Axle Seated Presses
72x5
102x5
132x5
152x5
172x5
192x5
202x5
212x5
Banded Push-ups
ABx17
ABx13
25 Minutes of Stretching
Comments: Still dealing with sciatic pain on my left side. Doing my best to manage/ignore it. Seated presses with the axle to start the day off. All the benches were in use so I just took the chair that was in the corner and did presses that way. No way was I going to be waiting around for a half hour to get started. Eventually the one bench opened up and I swapped it in for one set. Felt off, it was too high and the back support messed me up big time. So I went back to the flimsy chair. I would have liked to have hit heavier weights here but I kept my aim on getting work done and not failing reps. I think I did fine with that task. Banded push-ups were next. I was initially going to go with a Light Band but figured I could get some decent numbers with an Average. Starts out easy but gets tough really quick. Felt good to toss that band off after I was done. Stretched and ate burritos.
Sunday, February 16, 2014
February 16, 2014 – Week 4, Day 3
Dynamic Warm-ups
18" Rows
135x5
135x5
185x3
225x3
255x5
275x5
295x5
315x5
335x5
355x5
Pulldowns (straps)
230x12
240x12
250x12
260x12
270x12
Sled Drags
600x70'
650x70' (kept slipping)
420x70'
420x70'
28 Minutes of Stretching
Comments: Workout started out fine but ended on a sour note. Hip/back area still not 100% from Friday but I figured it wouldn't hinder the workout. Aimed for 10lbs over last time for the rows and started out heavier as I knew what I could hit. Some anxiety with these with the achy hip/back on the left side and also with some soreness in my right biceps. Neither issue seemed to keep me from moving weight. Moved on to pulldowns from there. Didn't feel a need to really warm-up so went right in to work sets, adding 10lbs a set. These went well too. Sled drag not so much. I bought a push-pull sled to use for sled work. I put it together before I went to the gym and was ready to go when I got back. I knew it would be tough with the streets still covered with snow and gravel and salt. My first run with 600lbs was perfect. That's were it stopped though. 650lbs felt infinitely harder and I struggled to finish it (didn't help that I slipped a few times). I'm not sure what happened after that but I just couldn't move any decent weight. I'm hoping it is more to do with the skids getting worn down by the gravel on the road then with any issues going on with my hip. Lead to a very frustrating end to the workout. Stretched and now trying alleviate the pain in my SI joint.
18" Rows
135x5
135x5
185x3
225x3
255x5
275x5
295x5
315x5
335x5
355x5
Pulldowns (straps)
230x12
240x12
250x12
260x12
270x12
Sled Drags
600x70'
650x70' (kept slipping)
420x70'
420x70'
28 Minutes of Stretching
Comments: Workout started out fine but ended on a sour note. Hip/back area still not 100% from Friday but I figured it wouldn't hinder the workout. Aimed for 10lbs over last time for the rows and started out heavier as I knew what I could hit. Some anxiety with these with the achy hip/back on the left side and also with some soreness in my right biceps. Neither issue seemed to keep me from moving weight. Moved on to pulldowns from there. Didn't feel a need to really warm-up so went right in to work sets, adding 10lbs a set. These went well too. Sled drag not so much. I bought a push-pull sled to use for sled work. I put it together before I went to the gym and was ready to go when I got back. I knew it would be tough with the streets still covered with snow and gravel and salt. My first run with 600lbs was perfect. That's were it stopped though. 650lbs felt infinitely harder and I struggled to finish it (didn't help that I slipped a few times). I'm not sure what happened after that but I just couldn't move any decent weight. I'm hoping it is more to do with the skids getting worn down by the gravel on the road then with any issues going on with my hip. Lead to a very frustrating end to the workout. Stretched and now trying alleviate the pain in my SI joint.
Saturday, February 15, 2014
February 14, 2014 – Week 4, Day 2
Dynamic Warm-ups
Dumbbell Front Squats
30x3
60x3
90x3
120x12
120x12
120x12
120x12
120x12
Leg Extensions
230x12
240x12
250x12
260x12
270x12
Lying Leg Curls
125x12
130x12
135x12
140x12
145x12
Standing Cable Rope Abs
170x17
26 Minutes of Stretching
Comments: Snow closed down everything so this workout was pushed back a day. This is supposed to be the last session of doing dumbbell squats. Getting better at them and it will be interesting to see what all the leg work volume will do for real squats. Leg extensions continue to improve. I was going to do 5lbs jumps but with people rudely jumping in between sets, I went with 10lbs. Getting near my limit on these haha. Leg curls kind of a mixed feeling here. The angled bench provides some traction for my hips and lower back but I'm not sure if that is helping or aggravating it. I prefer the lying style to standing or seated as I can feel it in the hamstrings more and I also can't max out the machines. Finished up with abs and stretching.
Dumbbell Front Squats
30x3
60x3
90x3
120x12
120x12
120x12
120x12
120x12
Leg Extensions
230x12
240x12
250x12
260x12
270x12
Lying Leg Curls
125x12
130x12
135x12
140x12
145x12
Standing Cable Rope Abs
170x17
26 Minutes of Stretching
Comments: Snow closed down everything so this workout was pushed back a day. This is supposed to be the last session of doing dumbbell squats. Getting better at them and it will be interesting to see what all the leg work volume will do for real squats. Leg extensions continue to improve. I was going to do 5lbs jumps but with people rudely jumping in between sets, I went with 10lbs. Getting near my limit on these haha. Leg curls kind of a mixed feeling here. The angled bench provides some traction for my hips and lower back but I'm not sure if that is helping or aggravating it. I prefer the lying style to standing or seated as I can feel it in the hamstrings more and I also can't max out the machines. Finished up with abs and stretching.
Wednesday, February 12, 2014
February 11, 2014 – Week 4, Day 1
Dynamic Warm-ups
Barbell Incline Bench Presses
45x5
45x5
75x5
105x3
135x3
165x3
190x5
210x5
230x5
250x5
270x5
Seated Dumbbell Presses
80'sx12
80'sx12
80'sx12
80'sx10
Incline Bench Rear Delt Dumbbell Raises
40'sx12
40'sx12
40'sx12
40'sx12
24 Minutes of Stretching
Comments: A bit more prepped this time around. I realize from the benching workouts that I can't just aim for the PR as the idea here is to build and I should be doing more work sets. The idea going forward is to make these days have at least five work sets and if a PR happens, it happens. Incline felt good, just some issues on the lighter sets with my right shoulder. Not pain related, just wasn't tucking. 250lbs was a solid effort without wrist-wraps. I almost lost it with the second rep since I misgrooved but I was able to muscle it back up and finish the set. It's hard to gauge what I can do on this exercise since I have to press fast. I put on wraps and added 20lbs. A bit of air humping but got it done. Wish I had set up the workout to go for 275lbs but maybe next time and then some. I was planning on doing 85's for the seated presses but I forgot that the gym only has one 85lbs dumbbell so I did 80's again and aimed for 4x12. First set felt tough but I knew it had been easier than the previous time as it was near max effort to get that first set of 12. I remembered on the second set that my grip and wrists don't need to be passively holding the weight and squeezed the crap out of the dumbbell. Made that set easier than the first. Very close to getting 4x12 but only got ten on the last set. I just picked a good weight for rear delt stuff and pushed through.
Barbell Incline Bench Presses
45x5
45x5
75x5
105x3
135x3
165x3
190x5
210x5
230x5
250x5
270x5
Seated Dumbbell Presses
80'sx12
80'sx12
80'sx12
80'sx10
Incline Bench Rear Delt Dumbbell Raises
40'sx12
40'sx12
40'sx12
40'sx12
24 Minutes of Stretching
Comments: A bit more prepped this time around. I realize from the benching workouts that I can't just aim for the PR as the idea here is to build and I should be doing more work sets. The idea going forward is to make these days have at least five work sets and if a PR happens, it happens. Incline felt good, just some issues on the lighter sets with my right shoulder. Not pain related, just wasn't tucking. 250lbs was a solid effort without wrist-wraps. I almost lost it with the second rep since I misgrooved but I was able to muscle it back up and finish the set. It's hard to gauge what I can do on this exercise since I have to press fast. I put on wraps and added 20lbs. A bit of air humping but got it done. Wish I had set up the workout to go for 275lbs but maybe next time and then some. I was planning on doing 85's for the seated presses but I forgot that the gym only has one 85lbs dumbbell so I did 80's again and aimed for 4x12. First set felt tough but I knew it had been easier than the previous time as it was near max effort to get that first set of 12. I remembered on the second set that my grip and wrists don't need to be passively holding the weight and squeezed the crap out of the dumbbell. Made that set easier than the first. Very close to getting 4x12 but only got ten on the last set. I just picked a good weight for rear delt stuff and pushed through.
Saturday, February 8, 2014
February 08, 2014 – Week 3, Day 3
Dynamic Warm-ups
Pulldowns
100x3
150x3
200x3
Add Straps
250x12
250x12
250x12
250x12
250x12
Incline Bench Dumbbell Rows
120'sx12
120'sx12
120'sx12
120'sx12
Sled Drags
350x70'
400x70'
400x70'
400x70'
32 Minutes of Stretching
Comments: I felt good going in so I figured I could do the full stack for the pulldowns for 60 reps total. I was right. Gun to my head, I think 20 reps would have been a possibility on that first set. Remembering my first week, I knew that doing this much would make rows tough. I also remembered that heavier weight on the chest supported row with dumbbells makes it harder to breath so I did as many as I could in a clip took a deep breath and finished up the set. Went home for sled dragging. I remembered that I have a hand-truck so I used that to bring out all the plates and the sandbags. 350lbs was pretty darn tough right off the bat but I knew that wasn't good enough. 400lbs made me feel like I was going to vomit up breakfast. Then the sandbags betrayed me. The idea was to keep adding 50lbs a set but 450lbs became 400lbs after about 10' and the same thing happened with 500lbs on the last set. Oh well, I got some good work in regardless of backstabbing sandbags. Lots of stretching to cool down.
Pulldowns
100x3
150x3
200x3
Add Straps
250x12
250x12
250x12
250x12
250x12
Incline Bench Dumbbell Rows
120'sx12
120'sx12
120'sx12
120'sx12
Sled Drags
350x70'
400x70'
400x70'
400x70'
32 Minutes of Stretching
Comments: I felt good going in so I figured I could do the full stack for the pulldowns for 60 reps total. I was right. Gun to my head, I think 20 reps would have been a possibility on that first set. Remembering my first week, I knew that doing this much would make rows tough. I also remembered that heavier weight on the chest supported row with dumbbells makes it harder to breath so I did as many as I could in a clip took a deep breath and finished up the set. Went home for sled dragging. I remembered that I have a hand-truck so I used that to bring out all the plates and the sandbags. 350lbs was pretty darn tough right off the bat but I knew that wasn't good enough. 400lbs made me feel like I was going to vomit up breakfast. Then the sandbags betrayed me. The idea was to keep adding 50lbs a set but 450lbs became 400lbs after about 10' and the same thing happened with 500lbs on the last set. Oh well, I got some good work in regardless of backstabbing sandbags. Lots of stretching to cool down.
Friday, February 7, 2014
February 06, 2014 – Week 3, Day 2
Dynamic Warm-ups
Dumbbell Front Squats
50x3
80x3
110x12
110x12
110x12
110x12
110x12
Safety Squat Bar Step-Ups (24")
85x8/8
90x8/8
95x8/8
100x8/8
Leg Extensions
200x12
210x12
220x12
230x12
Standing Cable Rope Abs
170x16
23 Minutes of Stretching
Comments: Lower back felt achy the whole time. Legs have
gotten used to the squat volume. I didn't go gung-ho on the step-ups as I
remembered from last time how much stress they put on my back. These felt
better than last time but definitely struggling with the last set. Leg
extensions are coming back to me. I wasn't expecting the weight to be so easy
so I kept adding weight. Last set felt like I was working. Finished up with abs
and stretching.
Wednesday, February 5, 2014
February 04, 2014 – Week 3, Day 1
Dynamic Warm-ups
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
230x3
280x5
300x5
320x5
340x2* (spotter grabbed third rep)
Band Face Pulls
AB+LBx25
AB+LBx25
AB+LBx25
AB+LBx25
Incline Bench Dumbbell Rows
110'sx12
110'sx12
110'sx12
110'sx12
28 Minutes of Stretching
Comments: Felt stronger this session but not quite at my best for benching. My pressing felt slow but I didn't feel like the weight was going to crush me at the bottom like last time. Only 5lbs more than last time but it was certainly easier this time around. Since this was going to be my last bench press workout for now, I wanted to see if I could do some thing with 340lbs. I thought a triple would be possible. Will never know as when I started to struggle, the spotter grabbed it. Oh well. Higher reps on back after that. Fast and vigorous reps for the face pulls. Used to the band tension now and just repped out hard. With bench rows, I figured it would be easier this time around as I wasn't used to the movement. Made easy work of the weight I was struggling with last time for more reps. Quite a lot of stretching to finish up the session.
Close Grip Barbell Bench Presses
45x10
95x5
135x5
185x3
230x3
280x5
300x5
320x5
340x2* (spotter grabbed third rep)
Band Face Pulls
AB+LBx25
AB+LBx25
AB+LBx25
AB+LBx25
Incline Bench Dumbbell Rows
110'sx12
110'sx12
110'sx12
110'sx12
28 Minutes of Stretching
Comments: Felt stronger this session but not quite at my best for benching. My pressing felt slow but I didn't feel like the weight was going to crush me at the bottom like last time. Only 5lbs more than last time but it was certainly easier this time around. Since this was going to be my last bench press workout for now, I wanted to see if I could do some thing with 340lbs. I thought a triple would be possible. Will never know as when I started to struggle, the spotter grabbed it. Oh well. Higher reps on back after that. Fast and vigorous reps for the face pulls. Used to the band tension now and just repped out hard. With bench rows, I figured it would be easier this time around as I wasn't used to the movement. Made easy work of the weight I was struggling with last time for more reps. Quite a lot of stretching to finish up the session.
Saturday, February 1, 2014
February 01, 2014 – Week 2, Day 3
Dynamic Warm-ups
18" Rows
45x10
95x5
135x5
185x5
205x5
225x5
245x5
265x5
285x5
305x5
325x5
Pulldowns
125x5
175x5
Add Straps
225x12
225x12
225x12
225x12
Sled Drags
300x50'
350x50'
400x50'
450x50'
22 Minutes of Stretching
Comments: Kind of the first real test of my back this session. 18" rows are interesting, I hope I did them right. Felt like a hybrid of block pull and row. My back wasn't too happy even with just the bar but I think that was more of me being overly cautious. I picked a light weight and kept on adding 20lbs. Took a while to get to my limit so quite a bit of rowing. Pulldowns I went with 225lbs for straight sets as I wasn't sure how tired my back and arms would be after all the heavy rows. Didn't feel too bad. Had to beat feet home for sled work. Melting snow kind of got in my way a few times. The sandbag idea worked but I do think I've reached the limit for my tiny sled.
18" Rows
45x10
95x5
135x5
185x5
205x5
225x5
245x5
265x5
285x5
305x5
325x5
Pulldowns
125x5
175x5
Add Straps
225x12
225x12
225x12
225x12
Sled Drags
300x50'
350x50'
400x50'
450x50'
22 Minutes of Stretching
Comments: Kind of the first real test of my back this session. 18" rows are interesting, I hope I did them right. Felt like a hybrid of block pull and row. My back wasn't too happy even with just the bar but I think that was more of me being overly cautious. I picked a light weight and kept on adding 20lbs. Took a while to get to my limit so quite a bit of rowing. Pulldowns I went with 225lbs for straight sets as I wasn't sure how tired my back and arms would be after all the heavy rows. Didn't feel too bad. Had to beat feet home for sled work. Melting snow kind of got in my way a few times. The sandbag idea worked but I do think I've reached the limit for my tiny sled.
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