Sunday
Legs I guess?
Squat 3x10@225
Tuesday
Chest and tris
Bench 3x10@185 (10,8,7!)
Incline DB 2x12@50
Rolling tris 2x12@35
Tri pushdown 2x10@70
Pulldown crunches 2x15@160
I've certainly sound my problem rep range: 8-12. Ironically, this is probably the range most of the country uses - yet I'm really terrible at it.
Wednesday
Shoulders, back, and bis
Pulldowns 3x12@140
DB OHP 3x12@50
Machine row 2x10@130
DB curl 2x8 40, 35
1-arm Lateral raise 2x10@25
Hammer curl 2x10@45 or 40
Saturday
Legs
Steelbell squat 5x10@100
Rack pull 5@315, 5@385, 5@435
Steelbell squat was pickup to a bearhug and then 10 squats, not the pick up each time. With or without the pick up, these are one of my favorite exercises. Strangely enough, I think I started figuring out where my groove went wrong on regular squat. These may be a daily ecercise for a while
Rack pulls were just below the knee. I forgot how much I like these. Straps on the last two sets. I didn't think I went that heavy but I am pleasantly sore today (Sunday). I may keep these for a few weeks. Maybe end on a higher-rep set without straps for grip.
2 comments:
Are you planning on working up to specific numbers this spring or just get feeling better?
Oh, I’ll figure out some goals - I’ll work the bro-split for a few more weeks and then do something like Starting Strength again and go from there.
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