Thursday was nothing special, Just headed to the local globogym and knocked out some lower back and ab stuff. Mostly back extensions, pullthroughs, dumbbell sidebends, incline situps and planks. All light, all higher reps (15 or so)
Friday was a speed bench workout. Im bringing these back after years of no speed work. I did well doing higher volume raw work, but I want to change it up a bit. Since I have a couple of months before I start training for the Arnold, I'll have time to see if these are still worth a damn. I feel like a little more power off the chest will help me get the bar into my lockout faster once the shirt is back on.
Worked up to 8 sets of 3 with 185, straight weight.
Nothing impressive or fancy, but it was a good start. Started a little sluggish in terms of speed, but the reps started getting faster by about my 4th set.
After this, I did 4 sets of 10 seated cable rows and 4 sets of 10 on the shrug machine. I put my fatgripz on for both of these because I'm still obsessed with getting my grip stronger for the deadlift.
Finished with some triceps rope pushdowns, then did 4 sets of hammer curls with the rope,