Thread: glwanabe log
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Old 09-16-2009, 11:15 AM   #13
glwanabe
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Default Sept. 16th

Todays menu is the midweek special. Chef has paired some moves together that will be lots of fun. There is a nice deceptive abdominal workout in todays special.


A note about my weights used.

My olympic bar weighs 40lbs according to my scale. Thats why my weights seem a little off compared to standard numbers.
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Front squats.

Weight on squat stands

1X5@90 general warmup, and stretch, not counted as work
1X5@110 warmup
1X5@130 yada,yada
3X5@150 work sets

The 3X150 felt just right. I like the front squats. They give you a lot more than just leg work.

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Clean high pulls

Was already feeling pretty good from previous work, so went straight into work sets. All lifts are done with bar deloaded, and body reset at the bottom of each pull. Aim to pull the bar to just about the bottom of the pecs.

3X5@130 Just beginning to feel it good at last set.
2X5@130 Not quite making it all the way to the bottom of the pecs.

Will stick with this weight.

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Standing presses

Weight is cleaned from the floor for each set.

4X5@110 Just running out of gas on last rep of last set.
1X5@110 Slight push press on last 3 reps.

This weight feels good as my work weight to build from.
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Dumbell flyes

5X5@40 Weight felt just right.

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Dips and Chins supersetted back to back

Bodyweight@175/ 5 reps each set

dips,chins,dips,chins..rest..dips,chins..rest..dip s,chins..rest..dips,chins


FINISHED!

The flyes followed by the rapid dips, and chins is good! I was ready for this to be over. Took about an hour, maybe a little less.
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