This week was pretty good. Bench top set was really good, almost at my all time PR. I put in Kroc rows instead of barbell rows and I dig it. This deadlift workout felt good too. My hamstrings are still sore from the BBB Romanians. I'm a little disappointed in my clean and press top set this week, but I didn't sleep much Tuesday and Wednesday so that may be why. Squats were pretty meh too. Not horrible but not great either. I'm gonna keep grinding my hip with my peanut and hopefully that will help. Also BBB front squats are as terrible as they sound. I'm gonna moving forward and making progress even if it doesn't feel as easy as I'd like some days it's pushing through the grind of average tough workouts that will get me to where I want to go, especially on my lower body days.
Monday: paused bench: warmup to 230x3 265x3 297.5x10 265x10 230x9
+ Kroc row: 5x80x10
Incline DB bench: 4x95x8
+ Rope upright row: 4x72.5x10
DB incline curl(10-30)+overhead rope extension(30-50): 50-10 reps back and forth
Tuesday: deadlift: warmup to 225x3 260x3 295x9 [225x9 Ed coan eccentric]
Romanian deadlift: 5x165x10
Leg press: 3x3platex30
60 25lb kb swings
Thursday; clean and press: 140x3 160x3 180x11 160x12 140x12
+ Weighted Pullups: 5x55x4
Weighted dips: 3x115x10, 1x20 bw
+ Kirk shrugs: 4x245x10
Hammer curls (10-30) + rope.pushdown (30-50): 50-10 reps 5 sets
Friday: squat: warmup to 235x6 245x6 255x6 265x6
Front squat: 5x155x10
Seated leg curl: 150 350 method reps got 36 in 2 sets. Did the third set lighter my hamstrings felt bad.
25 lunges each side. This was tough.
No comments:
Post a Comment