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Old 10-13-2013, 06:19 AM   #324
Tannhauser
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Max Brawn
 
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Join Date: Mar 2011
Location: UK
Posts: 3,429
Training Exp: 30+
Training Type: Other
Fav Exercise: Anything overhead
Fav Supp: Creatine. C'est tout.
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Sunday

Still pretty whacked from the preceding week and DOMS from Friday's deadlifts. Didn't have much time today so whizzed through the workout and left out the grip work I was intending to do.

Parallel grip pull ups

Not bad. I can do pull-ups with an extra 30-50 lbs any day of the week now, which I'm pleased with. Kept these fast, but all done from dead hang.

Bodyweight X 5
Bodyweight + 20kg (44) X 5
Bodyweight + 20kg (44) X 5
Bodyweight + 20kg (44) X 5
Bodyweight + 20kg (44) X 5

T bar rows

Having recently rediscovered these, I've been looking forward to them all week. I can't use much weight on them yet. Something pinged in my neck so I had to watch the later sets.

50 (110) X 8
75 (154) X 8
75 (154) X 8
75 (154) X 7
75 (154) X 7

Paused Bench Press

Haven't done these for ages. All reps paused 1-2 seconds. V surprised how they tired me. By the 100 kg back off set I had nothing.

100 (221) X 4
120 (265) X 3
130 (286) X 5
130 (286) X 5
130 (286) X 4
100 (221) -not paused X 8 !!

Worried about my neck by now so flyes abandoned. Seems to be OK now.
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230 strict press @ 220; bodyweight+187 X 4 dips @ 180; 403 front squat @ 210; 10 000 push-ups.

Ignoring irrelevant credentials since I was 17.
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