0555 hrs
Friday I still felt tired. The fatigue seemed to stretch to my whole body for the better part of the weekend. I did start to feel more myself by late Sunday but opted to keep the rest going until today. The FLU has been ripping around. Don't know if this is the precursor or what. I will keep the Vitamin C high and push my sleep harder. I need more sleep any how.
Banded Shoulder Series 2 x 13 x Red EFS Band
Scarecrow's 2 x 13 x Red EFS Band
This simple series is continuing to prove to be the activation and warm up my shoulders seemed to need.
OH Press
1 x 21 x Bar
1 x 11 x 65
1 x 5 x 80
1 x 5 x 90
1 x 3 x 105
1 x 3 x 120
1 x 3 x 135
1 x 15 x 105
Changed my grip slightly which puts my elbows /forearms under the bar. Seems to be a little easier on my bicep tendon and the pressing felt strong(er). The weight continues to feel heavier than it should but at least the bar is moving smooth and quick. One drop off AMRAP set with the first working set. Reducing the volume slightly but keeping the intensity up is proving healthier for my bicep tendon as well.
Pull Ups
5 x 9 reps
5 x 5 reps
I could tell by the end of the second set that doing 10 x 9 in 30 min was out of the question today. The 5th set of 9 reps happened around 20 min and even that was a struggle so I dropped the sets to 5 reps and cut my rest down to 1.5 min or less for the remainder. Next session 6 x 9 and 4 x 5. Pull the Pull Ups forward little by little. (bad cliche I know)
Super set
Wide Bar Rear Delt Rows
1 x 20 x 90
2 x 20 x 85
Tricep Pushdowns (straight bar w/Fat Gripz)
1 x 90 x 17
1 x 85 x 17
1 x 85 x 15
ITWY's 2 x 15 x 2.5
Oly Bar curl (AMRAP) 1 x 130 reps x Bar
Assistance and Supplemental work to finish up the session. Messing with the Delt Row weight to try and get a better, harder, contraction through my upper back.
 |
| Keep Moving Forward, Keep Getting Strong(er) |
No comments:
Post a Comment