Disclaimer: EliteFTS Team member David Allen writes all of my programming, The exercises listed in these posts' are designed for me based on my needs as an athlete.
The day started off slow as my training partner got stuck in traffic but, if we are being honest, if he leaves the gym to do anything he will return late and thats a guarantee. Shrugs today felt heavier than ever, I chilled at 315 for our 3x12 with a hold at the top. I was not getting as good of a contraction as I wanted to so I did not go up, I did however do an extra set.
Training was way more efficient today as my EliteFTS straps showed up in the mail Wednesday along with my tanks! The temp down here in Memphis is starting to get warm and that means less clothes in the gym ... right???
Chest supported rows smoked me today but, I REALLY need to get good at these. I feel these will aid me in setting my back much better for my deadlifts, having a 1 sec hold and 3 sec negative was "awesome" in forcing me to hold a proper contraction. If you have followed my deadlift struggles, the thing that makes or breaks me on my deadlift is if I get my back set or not.
The day ended with a pretty painful hamstring occlusion set that I didn't hate, it was the most pump I have ever felt in my hamstrings before and I enjoyed it AFTER the set was over.
Workout looked like this:
*Barbell Shrugs 3x12 with a 3 count hold at the top:
*DB Holds Loaded Stretch
*Wide Grip Pulldowns
*Chest Supported Rows 3 count negative, hold one count at the top:
*Reverse EZ Bar Cable Curls with a 3 count negative:
*Laying Leg Curls do 3 warm up sets, then 6 sets to failure (20 sec break)
*Standing Leg Curls Occlusion set wrapped