Warmup
Jog 1/2 mile
Dynamic stretch for lower back
Horizontal Jumping Jacks
BP 45x10; 95x10; 135x8; 155x6
Working Sets
BP 175x5x3; 175x4x2; 175x3; 175x4x3; 175x3
Interesting...before, my weak point was at the bottom of the rep, now apparently it is at lockout. Explosion off of chest was good, but once I begin to fatigue, my elbows flare which is why I lose a lot of leverage at the top. Will work on this by keeping up level of accessory press work where I have been slacking off recently.
BB Row 225x5x10
Felt easy, Rene watched set 9 and said form was quite good. At that point in the workout, very pleased with "quite good." For some reason upper back pulling strength has gone through the roof, as evidenced by ability to DB row 145 for meaningful reps (12+) and ability to BB row up to 255 with ease.
Overhead Press 45x10; 95x8x2
Pullup BWx12x2
Decline Russian Twist 45x17
Hanging Knee Raise BWx24
Russian Twist 25x12
V-Plank BWx16
DB Side Bend 75x16
V-Up BWx24
Tuesday, October 20, 2009
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