Thurs, 28 Jan 16
Since Wed training was moved to Tues, we decided to also move up Fri training to Thurs. Today was just fun because we did a lot of stuff that I hadn't done in a long time. I gotta give credit to THE Mountain Dog, John Meadows, for the inspiration for the incline reverse crunches. I've done them before using an incline/decline ab bench at a commercial gym, but seeing his variation holding the tricep rope on his IG made me realize I could also do that in my garage with my elitefts 0-90 degree bench, my 3x3 rack, and a tricep rope. They worked even better than advertised and I believe will be a staple for a long time to come.
Kneeling Jump to Box Jump
3x12"
3x18"
3x24"
3x30"
3x36"
3x36" + 2 mats - I've never done this jump variation before so I started very low and worked up until I found a height that was appropriately difficult.
Axle Zydrunas Press
10x45 - Barbell
5x70
3x120
2x8x160
10x160 - My first set on these was slow and awful, but by the third set it felt much better. This means I need more/heavier warmup sets next time.
Straight Arm Lat Pulldowns
12x25
2x12x70
12x75
Seated Alternating Single Arm Pause Curls/Piston Pushdowns
3x{15ea x 15/15ea x light bands}
Incline Reverse Crunches/Single Leg Back Extensions
3x{15xBW/10ea x BW} - Meadows knows his stuff (obviously) and not surprisingly I was a big fan of the reverse crunches. The single leg back extensions also seemed to be better today in terms of my ability to control lateral trunk flexion and trunk rotation.
