Saturday, November 26, 2005

Deadlifts/weighted pullups

Much more beat up from yesterdays workout( and the preceding weeks) than I had anticipated. I had skipped the last two fridays and havent done windmills in two months. Hips and legs very tired.

One arm swings
36x5/5x3 sets
44x5/5x2 warmup

deadlifts
135x3
185x3 wearing the ol shoe. easier to hold the arch but very different than my normal pull patten
225x3
275x2x2 not sure I like this technique
297x2x2
308x2x3 sets good bar speed.

weighted pullups(tactical style: dead pause hang- chin touch)
bwx4x2
18#x3 ( two chin overs)
36x2( one chin over)
x2(same)
x2 added in 5 scap tractions after.

wow this is really good. havent been able to do a bodyweightpullup in years.No shoulder issues.

Depth squats
53x6 wow, now I feel the hips!
72x6
88x6x3 sets focused on the stretch. sore sore sore.

Triceps pushdowns
4x15

datsit. weekend has officially begun!

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175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 15:15 20 20 sets of 10, floor pushup 30,25 20, 15

 This went perfectly TAKE IT OFF WITH YOUR CHEST HOLD IT WITH YOUR CHEST Virtually every set the exact same and then swing vo2 ( which I hav...