Nautilus Nitro Bench Press (215): 50x3, 65x3, 80x3, 100x3, 110x3x8.
Hoist Neutral Grip Chins (165: BW was 238 flat): 78x10, 108x8, 118x8, 108x10
Nautilus Nitro Overhead Press (140): 60x15, 70x12x2, 85x10.
Decline Tricep Extensions (80): 30x15, 40x12x2, 50x10. A grind after the overhead presses.
Rack Pulls 2" Below the Knees (385): 90x3, 125x3, 150x3, 195x3x8. Cranked these out at top speed and it felt GREAT. Deadlifts and benches for this cycle are a done deal, just one more squat day.
3 comments:
The rack pulls are looking good. That's a great height to pull from (in terms of feeling), but there doesn't seem to be all that much transference to full range deadlifts.
Great way to finish a workout though :)
Nice work Alberto. Those chin-ups are coming along. You'll be cranking them out with now assist very shortly!
Jon:
In my June archives is a blog called Absolute Beginners that details what my next cycle will be like. I'm still fine tuning it, especially the benching part.
Scott:
The trick is not only to simulate that particular deadlift position well, but to translate it. My next cycle will have me doing speed pulls, sumo style. Basically, I get the rack pulls strength, move in my feet (my sumo stance is about the same as my box squat stance)for more leg drive, and the box squats will help the rest. Goal there is a 400 lbs pull sumo, since I've already pulled that conventional.
Christian:
Next cycle will have Westside style work for chins, because I lack speed-strength in that lift.
Post a Comment