Today was to be 3 sets of 5 but, because of the almost 3 weeks off, I decided to test myself to get an idea for the weeks to come. I have got to keep the layoffs to a minimum, it took a bit of motivation just to get started. Because it was a heavy test day, I did no aerobics today. For this cycle, one for Kris' Virtual Meet but also for PRT measurement, there will be no unilateral work and all three days will have chinups and GHR. I'm also thinking of using my off days to bring up two key lifts: DB Shoulder Presses and DB Rows (I'll use Perfect 10 for that).
Close Grip Bench Press: 105x5, 125x5, 145x5, 165x5, 175x4, 195x1. Not bad, in line with what it should be for a 225 bench. If there's anything I learned from the last cycle, I won't lose much if I don't bench heavy but I had better be doing the work with other things. Like dumbbells.
Snatch Grip Deadlifts: 135x5, 160x5, 185x5, 210x4, 235x1. Whatever will make my pull harder. That, and it's my weakest deadlift variation.
14" Front Box Squat: 95x5, 115x5, 135x5, 155x4, 175x2.
Chinups: 1 Rep with purple bands, 2 sets of 5 with green bands. Because of the setup, setup for much higher reps is going to be out of the question. Will have to use an assist machine, when I can.
These three were done in between sets of everything else:
GHR: 3 sets of 5 with bodyweight.
Single Leg Calf Raises: 3 sets of 6 each leg.
Hammer Curls: 15x5, 20x5, 25x5, 30x5, 35x5, 40x2.
2 comments:
Good to see you back Alberto!
Make me sweat just by looking at the workout on the net. I guess the only way to find out if it works for
a female body builder would be to try it out.
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