I had to fly through my ME Lower day because I was supposed to meet some friends at dinner. So I planned my day out to where I could still get some good work in but do so efficiently.
A. Straight Bar Good Mornings
Bar x 15
135x8
185x5
225x3
255x3
275x3x3
^I was pretty stoked about hitting a triple of 275 for three sets. About 2 months ago I could only hit 275 for one grinder. So my good mornings are definitely getting stronger. I am curious to see as to how these will carry over to my deadlift.
B. Leg Press
14 plates (total) x 10
16 plates x 10
18 plates x 10
C1. Leg Curls
4x20
C2. Leg Extensions
4x20
D. Ab Wheel
4x12
I hit up Old School Iron Gym in Brook Park with my buddy Sev and Ben. Sev is getting ready for an RPS meet this coming June and was doing some squatting while Ben and I were going to demolish some upper body. I always have awesome training sessions with these guys because we always switch things up last second during training to find ways to torture ourselves. Today on my speed bench, I lowered the bar weight from 205 to 185 to focus on crushing the speed of the bench. I'd say it moved pretty fuckin' well. At this point in training, I can tell my body is starting to adapt to the lower rest times and I'm not completely out of breath during training. Don't get me wrong, I have a long way to go...baby steps.
Warm Up
Light DB Flys
3x15
Lateral Raises
3x15
Reverse Flys
3x15
A. Speed Bench
8x3 w/ 185 Bar Weight and elitefts mini bands ~30 seconds rest, unless I had to run over and run the mono for Sev.
B. Incline DB Press
80x12
90x10
100x10
110x10
^I'm going to start focusing on pushing more weight in the first couple sets. My DB work has definitely been improving.
C1. Pronated DB Flys w/ 4 sec. eccentric
4x10-15
C2. Pec Dec - Holding contraction for a 2 count
4x12
D1. DeFranco DB Cleans
20lbx15x3
D2. DB Lateral Raises
3x12
D3. Plate Raises
35lb Plate 3x10
E. Hammer Strength Rows
6x5-8
I focused on cranking these and contracting my upper back as HARD as possible
F. Hammer Strength Lat Pulldown (One of my favorite lat machines on this planet)
4x8
1 set AMRAP w/ some assistance on the last few reps for negatives
G1. Tricep Rope Pushdowns
5x20
G2. EZ Bar Curls
5x20
I kept these light. I just wanted a nice pump in my arms and to get plenty of blood to my elbows. Left the gym feeling fucking phenomenal.