Day 22 – 01/24/2013
I went with 2 scoops of PREFIGHT this morning, and I also went with 2 micro scoops of Agmatine. I was still feeling some affects from a grueling night last night, but went to work at it again this morning!
Deadlift/Back, Traps, and Abs Day
Location: Anytime Fitness
Length: 1 hour 35 minutes
– mix of ballistic and static stretching
Intra: Grape Infinite Force
*this week, we have been focusing on 4-6 reps per set, choosing a weight that we anticipated near failure on the 4th set. Then, we do a short 15 sec REST/PAUSE before attempting more reps to near failure.
SET 1 – 285lbs x 6 reps
SET 2 – 285lbs x 6 reps (vid)
SET 3 – 285lbs x 6 reps (vid)
SET 4 – 285lbs x 6 reps, REST/PAUSE, 285lbs x 1 rep
Well, not overly happy with the form after watching it. I felt good, Felt like I was keeping my head up, back straight, but when watching myself, it’s almost as if I do a Stiff Legged DL. I know it’s a “back” focus day and not hamstrings per se, but jeez. I do feel it most in my lower back, but I’m pretty sure that ain’t right. (it’s not real bad, don’t get me wrong, it just doesn’t feel like what I think soreness from a DL should feel like.)
Wide Grip Pull Ups
*I did as many as could unassisted each set. I slipped on the last 2 sets. Darn grip.
SET 1 – Unassisted x 10 reps
SET 2 – Unassisted x 11 reps
SET 3 – Unassisted x 7 reps
SET 4 – Unassisted x 6 reps
Lat Cable Pulldowns
*I had hooks back, which changes this exercise for me. I went heavier than BW, that things was practically pulling ME back up.
SET 1 – 190lbs x 6 reps
SET 2 – 200lbs x 6 reps
SET 3 – 200lbs x 6 reps
SET 4 – 200lbs x 9 reps, REST/PAUSE, 200lbs x 5 reps
Cable Face Pulls
*I feel like I probably do these more like a Cable Rope Rear Delt Row, trying to hit the traps mostly. This too, was literally pulling me on the negative.
SET 1 – 154lbs x 6 reps
SET 2 – 154lbs x 6 reps
SET 3 – 154lbs x 6 reps
SET 4 – 154lbs x 10 reps, REST/PAUSE, 154lbs x 5 reps
Seated Cable Rows
*still messing around with the attachments on this. I like the “width” that the rop allowed you to pull back to, but I tried gripping the rope mid way and wasn’t having a lot of success. I used a V bar attachment to try and duplicate working the outer lats. Was very cognizant of pulling from my elbows.
SET 1 – 130lbs x 6 reps
SET 2 – 130lbs x 6 reps
SET 3 – 130lbs x 6 reps
SET 4 – 130lbs x 14 reps, REST/PAUSE, 130lbs x 4 reps
*So, I was talking to my gym owner in between exercises, and mentioned he had some Versa Grips, and that I should try them with the BB Shrug. Let me tell you, I loved it. Made a world of difference, even better than the hooks, which sometimes I feel like I’m not “holding” the weight at all. This was by far more successful than last week.
SET 1 – 315lbs x 6 reps
SET 2 – 315lbs x 6 reps
SET 3 – 315lbs x 6 reps
SET 4 – 315lbs x 6 reps, REST/PAUSE 315lbs x 3 reps