12 November 2011
Shoulder (rotator cuff) was giving me trouble, so I decided to do some light high-rep benching. This made me remember how much I suck at high-rep benching.
Bench press:
Warmup x a few sets
235 lbs. x 10 (this felt incredibly light, could have gotten 15)
255 lbs. x 5 (this, on the other hand, felt like 300 on the bar... and the 5th rep was almost failure)
275 lbs. x 2 (no comment...)
235 lbs. x 5
Deadlift:
Warmup x a bunch of sets
355 lbs. x 1 sumo, 1 conventional
375 lbs. x 1 sumo
400 lbs. x 1 sumo - nice and easy pull, no back pain
Bent-over barbell row: 205 lbs. x 3 sets x 5, under 30s rest in between
Seated HammerStrength row 3 sets x 8 reps plus some scapular shrugs at end of each set
Pullups 5x5
Arm supersets:
Two DB hammer curl + tricep pushdown 3 sets
EZ bar preacher curl + bench dips 3 sets
Oly bar curl + Oly bar skullcrusher 3 sets
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