Tues, 3 Apr 18

Speed Upper

Chain Axle Strict Press (1 set of chains)

10x70 + chains

4x80

3x90

7x3x100

3x110

3x120

3x130

If your chains don't hang low, and they wobble to and fro, then either make them longer or use mats, blocks, etc to raise the floor height (if improving rate of force development is your purpose for doing the exercise).  If your goal is stability for the trunk and shoulders, then by all means, have them wave around in the air like drunken helicopters, but don't do it that way for speed work because creating an unstable stimulus will immediately reduce your power output.

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Pendlay Rows

10x45

6x135

2x185

6x225 - R biceps felt good

6x235 - R biceps bothered slightly at the end

10x195

Axle DB Strict Press/Pullups

6ea x 75/9xBW

6ea x 80/9xBW

10ea x 65/9xBW

All pullups were neutral grip today.

Airbike Tabata

I only seem to be able to knock out 1 tabata per week post-training and then it takes me a week or so to forget the horror before I can do it again.  When I do it though, I have to talk myself into it every time by reminding myself that it's only 4 minutes for 20 sec at a time, and then get by brain to turn off and stop thinking so I can just do it.  I'm setting a goal of doing 2 of them next week.