Yesterday, I spent time trying to straighten out the backboard on my sons basketball hoop, and tightening up all the bolts. Today, my thumb ached and my hand was sore. Didn't get any sleep, either, because of the Allegra I took for seasonal allergies. But I dutifully dragged myself into the gym.
Flat Bench Press (215): Three 10 second overloads with 225 lbs (60 seconds rest between them)
Nautilus Nitro Bench Press (215): 50x3, 65x3, 80x3, 100x3, 115x3x8.
Hoist Neutral Grip Chins (165: BW was 239.2 lbs today, used 2.5 lbs weights to get close to target weights): 81.7x10, 109.2x8, 121.7x8, 109.2x10. Fuck the Add 50 program, went with higher reps this time. I'se said it before, as you get great at limit strength, strength endurance suffers.
T-Bar Rows (157): 75x10, 100x8, 110x8, 100x10.
Nautilus Nitro Overhead Press: the two sets of 30s and 35s on the dumbbells were being used, so I went to this for a try. Not bad. 35x15, 50x12, 65x10, 80x10, 95x8, 110x6, 125x4, 140x1
Rack Pulls 2" Below the Knees (385): 90x6, 120x5, 150x5, 180x5, 210x5, 240x5x5. Good workout but because of the sore hand, the last three sets were done with a staggered grip. The reps were solid, just left me tired. Next week, 50 less lbs and 1 less rep on the total for deload.
3 comments:
Why not use the staggered grip throughout all sets of rack pulls?
Scott:
I use double overhand when at all possible to strengthen my grip. I'm also not too keen on the windmilling that one's prone to when using a staggered grip.
Stinn:
I'm having a strong cup of coffee right now to wake me up. My body's just so beat after that.
Sometimes, when the weights get very light I start to push up other things. With benches, I'll push up accessory work. With this, I do deadlifts last after everything else. Also, deadlifts are last in an event, so I want to get used to doing them when not so fresh.
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