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Wednesday, January 21, 2015

Pressing Volume - Back Rehab Edition

20 January 2015

Back is feeling better, so I'll stay away from squats and deadlifts this week and hope it heals completely by next week. Instead of doing a light and heavy squat/deadlift day, I'll do a bunch of extra upper back work and cardio. Maybe some heavy shrugs. Haven't done BB shrugs in ages.

Straight-arm front pulldown 3s x 8

Behind-the-back row 3s x 8-10

Bench press 265 lbs. 3s x 5

Standing front military press 145x5, 150x5, 155x5, 165x5

Was supposed to do 145 for 3x5, but the weight felt super light so I did some extra pressing.

DB flyes 2s x 10

Close-grip bench press 225 lbs. 2s x 5, SlingShot 275 lbs. 1sx5

This will be my main triceps exercise for the next few weeks. Will try to work up to 315-325 for 5 with the reactive SlingShot.

Pushdowns x15, x12, 2s x 10

20 minutes cycling


Anonymous said...

hope your back is feeling better soon.

Fatman said...

Thanks brah. Getting there slowly.