November 17, 2012
Noonish
Arms are still beat from arm wrestling. It's affecting my pressing so I did very minimal AW type training as I need to get healed up. I think it'll just be practicing the movement patterns with a little weight and keep the actual AW strength work to table practice for a while.
1) Seated BB Shoulder Press
45 x 10
95 x 5
135 x 3
155 x 1
175 x 3 x 3r
2) Bench Press - 3 Count Pauses on First Reps
45 x 10
135 x 3
225 x 1
275 x 1
300 x 1
205 x 10, 10, 10, 7+2+1 - Very minimal rest between sets. On the last set that I missed 10 straight through I used the DC, 3 breaths rest protocol and didn't bother with the 5th set after that.
Low Cable Rows - Strict - Done between pressing sets
100 x 20
150 x 4 x 20r
Some AW type work.
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