01 Oct 2013 - Strange Animal

A little 80's Canadiana. That Chorus gets stuck in your head pretty easy.

0535 hrs

ITWU 2 x 11 x 10 lbs
Ext Rotation 1 x 10 x 25 lbs
1 x 11 x 10 lbs

ADduction 2 x 17 x 115
ABduction 2 x 21 x 205
Warmed up by trying to get my upper back to engage properly. Did a little hip work just to get blood moving and to make sure i did something today to rehab it and get it feeling better.

Bench
2 x 5 x Bar
1 x 5 x 95
1 x 5 x 115
1 x 5 x 125

Close Grip Bench
5 x 11 x 95

Bench work went 10 lbs heavier. I will take it. I may try sets of 3 next week to see if a few less reps will let me get back to 135. I find now i can get things to stabilize but my left side still feels weaker through my lats for sure. The Close Grip work felt just as solid as last week. I may bump it up to 100 lbs even next week.

CSR
1 x 17 x 25 lbs
1 x 17 x 50 lbs
1 x 15 x 70 lbs
1 x 15 x 80 lbs
1 x 15 x 90 lbs
1 x 13 x 115
1 x 13 x 125

Pronated Grip Pull Downs
3 x 11 x 85 lbs

I wanted a lot of Back volume today and got it down. By the end of the pull downs my right side felt pumped up and my left was fatigued and was shutting off.

OH Tricep Ext
1 x 20 x 40 lbs
1 x 15 x 60 lbs
1 x 11 x 80 lbs

Rear Delt Destroyer
1 x 62 /43 /15 x 50 /25 /10 lbs

Tricep work felt better although I could not quite get my left tricep to contract and engage the way i wanted it did feel more stable and stronger today. So i will take. I need to Rear Delt Destroyers more, A LOT MORE. Why? Because i get anxious before i do them and i don't really want to do them. Which means i have to do them more. Plain and simple.

Odds & Sods
-leaving town for 3 days I will be in a gym in some capacity. But it will be a facility foreign to me. Not sure how things will play out. I may push Deadlifts till Friday when i am home.
-I have been scheduled to do my Physical Fitness Test for the end of next week. I can do it no problem but kind of annoyed because this is my de-load week. I wanted to get back to lifting heavy things next week. I will figure it out for sure.
-seen some crazy, super heavy versions of Facepulls lately.
-also seen some really odd Deadlift technique lately as well

Keep Moving Forward, Keep Getting Strong(er)