Movement Prep: Everything for 4 reps, I'm going to build up slowly.
Hoist Wide Pullups (123, tested today for 120x2, BWT 240 lbs): 90x6, 100x1, 100x6, 110x1, 80x15 (would have been 70 lbs if the machine didn't max out at 160 lbs of assistance. I rest paused the last 3 reps).
Dumbbell Push Press (70): 50x5x5. Didn't really get the hang of these until the last three sets. I like these better than the barbell ones, but it's a balancing act for me - - - I could barely do 60 lbs seated for a single, so you can imagine.
Knee External Rotations (20): 10x10, 12x8, 15x6, 15x5. The first time ever I have directly worked the rotator cuffs, and it was tough. My conditioning in that region was apparent - - - not too great. Once the lactic acid set in earlier than I liked, I had to rest pause a few reps (like the last 2). But after feeling the burn really good, I know where they are and why my bench has had a tough time.
Decline Triceps Extensions (80): 60x6, 70x1, 60x6, 70x1, 40x15. Used the pre-loaded bars, so I couldn't do any sets that ended in zero. But that set of 15 was cake, so I guess the wave worked just the same.
Preacher Curls (65): 50x6, 60x1, 50x6, 60x1, 30x15.
1 comment:
Because of the way the gym is setup, I can't do extensions or preacher curls with a longer bar without hitting someone or getting in someone's way, so you didn't see a change because the bars are a fixed weight (50, 60, etc.). Next time, that means I will lift at heavier weights to get the change, even if that means not getting the full 6 reps. On everything else, you will see different weights for each crest. It works great but is demanding.
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