Dynamic Warm-ups
Barbell Strict Presses
45x10
75x5
75x5
105x3
105x3
135x1
160x1
185x1
185x1
185x1
Barbell Z-Presses
45x5
85x3
125x2
165x3
165x3
Incline Dumbbell Bench Presses
50’sx5
70’sx3
90’sx8
90’sx8
Band Pull A-parts
LBx12
LBx12
LBx12
LBx12
Super Set: Decline Rope Triceps Extensions/Reverse Curls (5 second negatives)
100x12/75x7
100x12/75x7
Band Pushdowns
ABx20
ABx20
24 Minutes of Stretching
Comments:
Things have been hectic this week, the good kind though. I finished
settlement on a house so I’m now a homeowner. But I get nervous so I
decided to lift the day after. Joints achy from the weather fluctuating
so much. That and the need for deload haha. Lifting at Max Fitness but
had to move through stuff quickly. Not able to use the usual rack for
overhead work so I did it out of the other rack that I’ve done the
hatfield squats out of. Needed to use the mats to make the floor even.
Different setup meant I really had to control the weight coming out of
the rack and putting it back in. Could have pressed harder but it wasn’t
needed. Z presses after that in the same rack. A bit awkward with the
setup. I figured it made more sense to do some lighter sets to get used
to it. Certainly tougher than the standing presses. Incline was also not
super easy. I did make it key that I didn’t fully lockout or bottom out
the reps and kept constant tension. I think this helped me not have my
right side get all wonky. Unlike previous weeks, I kept the band tension
the same for the pull aparts. Already so easy so it didn’t make sense
to go down in tension. Triceps and biceps were easier than I was
expecting them to feel. Triceps were tougher than biceps difficulty and
effort wise. As with the pull aparts, I kept the band tension the same
for pushdowns. I also knew it would be easier this time with the reduced
work from the other exercises and the reduced reps. Stretched a bit and
then home.
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