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Touch and go bench: 170x8x1@6; 175x8x1@7; 182.5x8x2@8. Four to five minutes rest.
Belt squats: 180x10x1@6; 190x10x1@7; 200x10x1@7; 210x10x1@8. Four to five minutes rest. Still figuring out the right weight for these. I might spring for a an attachment to my rack that would let me do belt squats without my pulley system.
Flat DB bench: 60sx15x1 (amrap); 55x12x2@8. Two to three minutes rest.
DB flies: 30x20x1@8; 35x17x1@9. I'll go up to 42.5 next time.
Sumo deadlift with belt: 225x8x1@6; 237.5x8x1@6; 250x8x2@7. Four to five minutes rest. I'll add 10 pounds next week.
Close-grip bench: 157.5x10x1@7; 165x10x2@8; 172.5x10x1@10; [email protected]. Four to five minutes rest. I'll drop the top set down to 170 or 167.5 next time since 172.5 was supposed to be an RPE 9, not a 10.
45 degree incline DB bench: 47.5x15x1@amrap; 42.5x12x2@8. Two to three minutes rest. I'll make the first set 52.5 next week.
DB lateral raise: 15x16x1@8; 15x15x1@8. Two to three minutes rest.
DB curls: 32.5x13x1@8; 32.5x12x1@8. Two to three minutes rest.
Triceps press downs: 72.5x15x2@8. Two to three minutes rest.
Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.
Still working on my sumo form but so far I definitely prefer conventional deadlifts. I feel much tighter and connected to the ground with the conventional form. The variety is nice though and I'm hoping the sumos will improve my regular deadlifts.
I find sumos to be a little tougher too. I've been training with L4/L5 and L5/S1 herniation and sumos are tougher pulls for me for that reason. So I'm training lighter with them. The variety is going to help in the long run - but I'm not trying to progress super fast with them.
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