I did not realize I was so far behind...The highlights of last week were a safety squat bar Good Morning w/ 405 and rack lockouts w/ 505. I have also been doing some rehab/ prehab work for my sore right shoulder. I try to alternate full range of motion upper body lifts with partial range of motion lifts on a biweekly basis. It has helped to keep me healthy. I tweaked my right shoulder a few weeks ago (that's about as technical a diagnosis as I can give) and full pressing since has given me fits.
Monday of this week was DE Upper (w/ the Old 4Board)
I skipped the DE work (w/ bands) doing more prehab stuff
Close grip reverse band press-purple bands: 315x3, 370x1, 300x5, x10
Blast strap push ups w/ feet up: 4x12-15 Supersetted with Chin-ups: 26 reps (4 sets)
Face pulls 3x20-30 very light weight
Reverse barbell curls 3x15
Abs
Monday PM training consisted of:
Shoulder complex 1x
Internal/ external rotation w/ ball on wall
Traction
Band pull aparts 5x20
S/S with Assisted dips 3x25
Pushdowns w/ mini band 100 reps
Zottman curls 3x30 seconds
Tuesday: pushed the Prowler 10x 30 yds w/ 140#
Wednesday w/ 4 Board
Warmups
Front squat light warmups
Deadlifts-sumo-on JumpStretch platform w/ doubled monster mini bands (approx. 120-140 pounds tension on the bottom and 260-280 on top) worked up to 225x1, 275x1, 295x1 couldn't lock out/ too slow off floor, 300 miss, 4Board worked up to 365x1 (!)
Barbell rows: 4x6/ 225, 275, 315, 340
Low cable rows: 3x12/ 200, 225, 250 w/ V-bar
45* reverse hyper w/ strap: 4x10-15/ 400, 600, 690 (2x15)
DB side bends: 3x10/ 90, 100, 110
Decline situps: 3x10/ 25, 35, 45
Too skinny for my own good,
Ed T.
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