Saturday, April 13, 2013

DE Upper 13th April 2013

Foam roll: Back, chest, shoulders, quads

Shoulder distractions: 2 sets 2 mins

Warm up: Machine row/klokov press/face pull/standing ab crunch

Elbow distractions: 4 sets

Bench
110kg * 3 (78%)
112.5 * 3 for 3 sets (80%)
115 * 3 for 2 sets (82%)
127.5 * 1 (91%)
130 * 1 (93%)
Focused on form, I feel much faster off the chest now, and I think i'm really accelerating through. All weights moved fast. The singles were done paused for a second, since I had no one to give me a press command today. 130kg practically flew off my chest. Elbow pain was very slight at the bottom position, but lesser than previous week.

Lat pulldown
95 * 20 for 2 sets

Kroc row
30 * 50
These were much harder than I imagined they'd be. My grip was dying after the lat pulldowns, so these were hell on the grip. 

Seated laterals
10 * 10 for 3 sets
These were done with about 5 second negatives, even up till the last rep. Rest time was 90s.

Power Shrugs
Worked up to 150 * 5
Used straps for these.

Overhead DB extension
10 * 15 for 2 sets
These were done very controlled. Minimal elbow pain so that's a good sign.

Rope pushdowns
2 sets AMRAP
Can't remember the weight on these, but it was very light.

Band pushdowns (small band)
2 sets AMRAP

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