Mon, 20 Feb 17
Block 10, Wave 2 - BP
No afternoon class today meant it just became a training day this week. Add to that the fact that the weather was warm enough to open up the garage plus the destruction I wrought on my triceps and that sounds like a recipe for success to me.
Reverse Band Pushups
2x10xBW
Bench Press
10x45
8x95
5x135
3x185
1x225
3x240
3x275
3x310
20x185
The addition of the 20 rep set to the end of my benching, even though it was pretty light and easy, caused massive triceps death for the remainder of training, even with longer rest periods.
Pendlay Rows/Axle Floor Press
10x225/12x220
10x225/10x200
10x225/10x220
I think the increased girthiness of my triceps from the 20 rep set on bench actually decreased my range of motion of the floor presses.
Dips/Seated Hammer Curls
3x{12x25/10ea x 50}
My triceps were so fried by this point that weighted dips were hilarious. It felt like I was pushing through syrup clouds with bubblegum muscles.
Paused Side Lying External Rotation/Back Extensions
12ea x 5/15xBW
12ea x 5/15x50
My knee feels almost back to normal today, but the back extensions did put some weird stress on it so I kept the weight light and volume low. ER was with a 5 count pause at the top.