Thanks Jim, yeah not much snow around these parts, so gotta take advantage of what we get. Plus, as Ravi said, it counts as cardio!!
Thanks Elite! Thanks McBeef! More win today!
So like I did last time, I'll split this up as there's a ton of video. Combining these last two sessions really isn't a problem at all, btw. It took about 2 hours 10 min today with abbreviated warmups and keeping the rest times 3 min or less.
JB Power Plan week 7 finished
warmups: a mess of lat pulls and some arm and shoulder band stuff
4x 6x 53DB
(3rd set was actually 5+1 as I lost one rep, had to hang for a second, regroup and press last one)
Mid Grip Bench, not heavy, just extra work:
4x 6x 205
ss w/ Lat Pulldowns: 4x 12 x 150
Some tricep and chest stretching
6x 53 Arnold Press, 3rd set:
6x 205, best set:
I used this time to play around with my set up, esp. feet. I've been reading and listening to Dave Tate, and he had a point about arching less in your low back, keeping the arch in your upper back. What this does is allow you to push UP the bench easier and holds your butt down as you are aligned up the bench. It's also easier on my lower back. Now I know it doesn't look massively different, but even a little better angle from feet to shoulders really helps my low back. Oh, and dumped the weightlifting shoes as my bench is already low to ground, don't need to that extra height in the shoes like I used to with a taller bench.
Anyway, there you go. 10 min break, then on to Rack Pulls!