18" Incline Pushups w/pushup bars: 6 sets of 3. All pushups done fast and full. Why 18 reps? At the 70-80% 1RM range, this is the optimal total for Prilepin's table. I also figured rather than court burnout, let me start easy. Besides, working volume (18 reps x 173.77 lbs=3127.86 lbs) is equal in volume to the working sets of my light bench program.
Seated Rows (160): 40x6, 50x4, 60x3, 75x3, 90x3, 100x3, 115x3, 130x3x5.
Seated Side Laterals (17): 8x10, 10x10, 12x8, 12x6
Barbell 21s: 40 lbs x 21
Ball Crunch (45): 20x10, 25x10, 30x8x2. I decided to start these again because incline situps just weren't doing anything for my abs . . . I felt them a lot more in my hip flexors. These burned like crazy!!! Hey, a powerlifter can want flat abs, can he? Heck, I might do these Prilepin style!!!
Lying Leg Thrusts: Failure at 7, 6, 5, 5. Preexhausted . . . see last exercise.
Trap Bar Shrug (Test): 214 x 1.
1 comment:
I know you have access to a lat pulldown machine... have you ever thought of doing standing ab crunches? Brian Siders and a lot of the Westside guys do them, so they must have merit.
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