2 DEC: Vertical push/pull + ham

I had a great workout today. I am really feeling the difference the "neural activation" work makes prior to the straight sets. I suprised myself with how much load I handled for sets of 12. I also like the pre-exhaustion work I am doing before deadlifts. I feel my glutes and hams fatigue much sooner than my lower back. When I start with deadlift, my lower back fatigues before my glutes or hamstrings. All in all, this is a great setup.

  1. V-grip pulldown: 140 x 5; 160 x 3; 180 x 1; 170 x 3; 190 x 5 (WOW! Gonna start at 180 x 5 next week)
  2. 1-arm supine grip pulldown: 115 x 6; 125 x 6, 6 (per arm)
  3. Wide grip behind neck pulldown: 120 x 12, 12, 8
  4. Overhead press: 115 x 5; 135 x 3; 155 x 1; 145 x 3; 165 x 1
  5. 1-arm dumbbell push press: 50 x 6; 65 x 6, 6 (per arm)
  6. Dumbbell press: 30s x 12; 35s x 12; 40s x 10 (starting with 40s next week)
  7. 1-leg curl: 90 x 6, 6 (per leg)
  8. 1-leg dumbbell deadlift:40s x 6, 6 (per leg. VERY hard!)
  9. Deadlift: 225 x 12, 10; 295 x 8, 8, 4 (Will use same weight next week. Pre-exhaust makes it much harder)

I ran out of time and skipped calf work. No worries.

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