So yesterday became an inadvertent day off. Given late report timing for work and also the afternoon off i figured i would for go the short gym session and just get in a short, intense swim session. Well work had other plans. I ended up having to work through part of lunch. Long enough swimming was out. Not a big deal or I would have trained in the basement at home. So at least i was fully rested for Silverback Saturday.
Got in the gym and it was far busier than normal for a Saturday at 4 pm. Apparently Exams interrupted all the young university boys' Chest and Bicep workouts. SO i was not even sure if I was going to bench and do Pull Ups together initially. As always after a few minutes i figured out eh ebb and flow and worked my way into what I needed to do. Got a few sets of Pull Ups in and then a rack freed up.
Pull Ups (Time limit 30 min)
5 x 11
1 x 6
1 x 7
3 x 5
Sort of decided to put a Time limit on this on the fly. i was naturally pushing the pace, happened to look at the clock and decided on the time limit. The main goal was still 10 sets of 11 reps. But with a reduced time frame (usually it is closer to 1 hr) while still getting some light and fast bench sets in between.
Dynamic Bench (slow to the chest, pause for 1 count, explode up)
1 x 3 x Bar
1 x 3 x 95
1 x 3 x 135
1 x 3 x 155
2 x 3 x 135
Worked up to 155 lbs until things started to slow down just a little. So then I simply just dropped back down to one wheel a side.I wanted to keep things moving at slightly sub-sonic boom fast. My upper body is tight but my leg drive sucks because I still have not found a comfortable position to drive my feet from. It may not happen any time soon so I will just continue to keep things tight and work my Tricep strength.
Wide V Bar Pull Downs (1min rest) 3 x 21 x 80 lbs
The requisite afore mentioned Tricep work.
Oly Bar Curl 1 x 98 reps x 55 lbs
I sue this as a Rehab /Prehab exercise still for my Biceps tendon. Doing this one set of high rep curls has always seemed to help my Biceps tendon especially after high volume Pull Ups. Decide to bump the weight up a touch to see if I could crank out 100 reps with more weight than normal. I was almost there. The weight was literally prying out of my fingers. 100 reps in one set was not to be complete today. The other side effect of doing these on Pull up day is a massive Biceps Pump. Tickets for the Gun show sold out fast!
JL Plank /R Side Plank /Left Side Plank /JL Plank
35 sec /30 sec /35 sec /25 sec
One Set of Plank no rest just moving from one position to another, OK maybe 5 sec rest. The JL Plank is of course with everything activated and pulling so fatigue sets in quickly.
More Sauna Fun:
Nothing too dramatic. A group of Varsity boys came in to the sauna because the pool was closed so no hot tub for them. One of the dudes did nothing but complain how hot it was the whole time. His buddies gave him a little bit of a hard time but at one point I nearly told him to Harden the Fuck Up or get out. Continued mental weakness and whining really is not my cup of tea, ever.
 |
| Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment