AM
OH Squat Warmup
- 135 x 5
- 155 x 5
- 175 x 5
Deadlift
- 325 x 5
- 325 x 5
gonna switch to back squats for the next workout to give my back a rest.
Incline Bench Press
- 200 x 5
- 205 x 5
Pull Up
- +60 x 5
- +65 x 5
barely got all 5 on the second set. going to stay with 65 # for a few workouts.
BB Curls
- 125 x 5
- 125 x 5
going to stay with this weight for a little bit. range of motion is starting to get a little short.
Hang Power Snatch
- 115 x 8, 7, 3, 2
staying with this weight until I can get 20 reps straight.
Standing Ab Wheel Rollout
- 5
* standing on a 2 - 3 inch platform.
PM
Rowing Sprints
500m - 1:40 (damper = 8)
500m - 1:42 (damper = 9)
250m - :50 (damper = 8)
250m - :52 (damper = 7)
was playing with the setting a little to see what worked best. 8 seems to work best for me. when i set it on 9 i started out fast, but i burned out by 300m. my legs were just fried and i finished the last 200m with all back and arms. when i set on 7 for the 250m i couldn't get as much power out of it. this might be because i was getting tired and just couldn't put as much into the pulls, but i feel like 7 was just too light to get enough "traction." i'll try 7 again when i'm fresh, but i think 8 is the magic number from now on.
Grip Work
BB Shrugs
- 135 x 10
- 155 x 8
- 185 x 6
- 205 x 5
- 225 x 5
- 225 x 5
Wrist Pushups
- 5 with right hand
- 5 with left hand
- 5 with right hand
- 5 with left hand
- 3 with both hands
- 3 with both hands
* All pushups were done from the knees. my wrists aren't strong enough to do regular wrist pushups yet. left hand / right hand means i'm doing the wrist pushups with one hand, while the other hand pushes in a normal pushup position.
Fingertip Pushups
- 5 w/ 5 fingers
- 5 w/ 4 fingers
- 5 w/ 3 fingers
- 5 w/ 2 fingers
* 1 minute rest between sets.
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