Basketball Training III...a busy day

Repetition Upper Body for RE



Warm-ups

Benchpress-medium grip: work up to 4x12/ 65, 65, 70, 70x10

Superset Chin-ups w/ green band 4x8 and Face pulls 4x12/ 40, 45, 50, 55

DB Lateral raises: 4x12/ 8, 8, 10, 10

Superset DB triceps extensions 4x10/ 8, 10, 12, 15 and EZ bar curls 4x10/ 25, 30, 35, 35

Wrist roller 3 sets x5 (roll up/ roll down equals one rep) w/ 2.5 (Try it. It's not as easy as it looks.)

Prowler 6x40 w/ 110#



Then I did barbell complexes for about 20-25 minutes (with interruptions). Altogether I did 4 circuts of the following:

Power snatch x5

Overhead squat x5

Back squat x5

Push press x5

Good morning x5

Underhand row x5

The OH squat sucked because of my lack of external shoulder rotation. My performance was poor. So, while I used approximately 89# for the rest of the exercises, after the first "set", I used an empty bar (just) for the OH squat. I need to work on the order so the complex is smoother, otherwise it went very well. Part of my diet consists of a cardio circut day during which various bodyweight exercises are performed (8 exercises in all) for 7 "sets" total. I decided to do something similair but different by using the complexes. If I got my butt kicked too bad I could fall back on the bodyweight exercises. The bottom line is to burn fat.



Don't be fooled by the (lack of) weight. I did not rest other than transitioning the bar from one position to the next, and after completing the complex, I (for the most part) caught my breath and went back to work. 4Board, who was speed benching nearby later told me that I made him tired watching me. So between that, the soaking wet t-shirt I found myself in, and the puddle of sweat at my feet, I guess it went ok.

The other change in my training for the next few weeks will be that I am going 3x weekly instead of 4. I am still using the basic "Westside" template (DE upper/ ME lower/ ME upper/ DE lower but it is spread out over 9 days now (Sunday through the following Monday). I have used this split with success in the past. It provided me with extra recovery time and I was still able to make gains on it. With the changes in my diet I wanted to make sure that I got maximum recovery. I figured to lose some strength with the loss of "leverage" around my midsection but wanted to minimize the "damage". (Don't misunderstand me. I am excited about losing weight, maybe even getting the six-pack out of the cooler, but I love being strong and lifting heavy things too. I have decided that at my age, and I don't consider myself old by any means, I don't need the extra mass. Less weight equals more horsepower anyway, right?)



4Board was doing shirt work after his speed bench. He played around with a different shirt that was (graciously) loaned to him by another lifter. It seemed to work better than the shirt he started with and may be the one he uses at the meet. Other than that he did some rack lockouts, abs and called it a day. This is his deload week.



Sunday is Fun day,

Ed T.