One Armed Braced Dumbbell Press: 15x5, 20x5, 25x5, 30x5, 35x5, 45x5x5. I did these first as a shoulder warmup for everything else. That, and I was gonna try something different: I was gonna do deadlifts LAST. I figured if I worked everything hard first, the deadlifts would really finish my muscles off better.
Nautilus Nitro Pullover: 60x5, 70x5, 80x5, 90x5, 105x5x5
Hoist Neutral Grip Chinup (BWT 238.3): 88.3x10, 98.3x8, 108.3x7, 108.3x6
Triset:
18" Incline Bar Pushups: Failure at 15, 11, 8, 7 reps. Same as last time, and it was grueling. My back wasn't helping much, and I forgot that pullovers work your triceps hard, too.
Barbell Curls: 50x10x2, 60x5; (Descending set) 70x2, 60x3, 50x4, 40x3, 30x3, 20x3
Planks: 6 30-second holds
Rack Pulls Below the Knees: 165x5, 195x5, 225x5, 255x5, 275x5, 305x5, 325x2. The rack I usually use was taken. This one was like a half rack with 2 fixed bars on the side behind the squat area, and these gave me 3-4" depth below the knees. 305 was just brutally hard work! Since I had 315 for 4 last week, I went for broke and added 10 anyway. 325 took everything out of me. I did try to budge 325 for a third rep (twice) but I couldn't even do a sloppy rep if I tried.
1 comment:
Sometimes, it's the bodybuilder in me doing the thinking:)
That, and there are times when I try to do deadlifts last because, in a 3-lift meet, that's how it's done. . . . when the other lifts have already taken it out of you.
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