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Old 10-25-2013, 09:44 PM   #873
jdmalm123
Less is More
Max Brawn
 
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Join Date: Jan 2010
Location: Colorado
Posts: 4,568
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Reputation: 541674
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Lightbulb splitting the difference...

DB Snatch: 25x10/side

Uni-leg pull: 12x12/side

Prison Row: BWx15

D-handle Pull up: BWx8


Low-pin BOR (Homer Simpson Rows???)
45x10 doh
45x10 duh
135x10 doh
135x10 duh
145x8 doh
145x8 duh
155x6 doh
155x6 duh

>> superset with <<

CG DB BP
20x20
25x20
30x20
35x20

Junk Curl - Lateral Fly - Rev Fly Combo Thingy
5x20, 5x20, 5x20
8x20, 8x20, 8x20
10x20, 10x20, 10x20

>> superset with <<

Sit up
20
20
20

Stretch
here and there during session

Comments
So, 3 days was too much per session and 5 days was a bit much overall.
Splitting the difference by making day #5 a lighter, feel-good session.

Went for reps, varied grip and good contraction on the rows.

Anterior delts (esp right) were sore/tight all week, so the DB Press is just to loosen up. Will keep it this way as shoulder rehab.

Junk Curls are a hybrid of curls + incline press + cuban press, which roughly mimic the motion I use when loading things into the work truck. Have been noticing this motion was weak and was not directly addressed by any gym-specific lift.
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"...strength is built one recovery day at a time..." -OMP

"Do not change shit up during a training cycle." -Sandbox

Best PL total: 1020 - 350/265/405
Current total: 925 - 315/245/365
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