O hai. I exist. I just haven't been posting.
12-17-09
Warmup: Power Cleans - 30mins
40kgx6x3x2, 45kgx5x3, 50kgx4x4
These felt pretty good. At higher weight, I really have to consciously
trigger the second pull and shrug. Quads started to feel sore, but they
feel fine now and should be good for deads later.
Bench: 45 mins
45x8, 65x5, 85x5, 95x5, 105x4x4
For the first few sets I was bridging and lifting my butt.
On the last two sets I concentrated on more gripping the bench
and clenching my butt for the drive, rather than driving against
the ground through my legs. Butt did not move, my reps were 'machine-like',
and my arch was more pronounced, according to Nathans. Felt good.
DB rows:
30x10, 50x6x3
My grip did not fail! Huzzah.
DB pullovers && Hammer curls to Arnold Press:
20?x8?, 35x10x3
15x10, 25x5x3
I need to up weight on pullovers, 35lbs is too easy once I've done one warmup.
Nathan ridiculed my curl-to-presses, but it's assistance work anyway,
so it isn't supposed to be really heavy.
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