Week 2 of 3-week Phase of Barbell 'Re-Acclimation" & Conditioning
I know this for sure right now: My overhead press is really weak. Especially compared to when it was at it's strongest. But I haven't done them in probably a year so I'm sure I'll get back into the swing of things quickly if I'm patient (how's that for a paradox?)
I also decided to superset Chin-ups with everything and I'm getting stronger/able to do more volume with them (while gaining weight, so that's a plus!)
Warm-Up:
*500 meters on rower*3 sets of mace swings with ShouldeRok
*Couple short trips back and forth of:
a. Toe touch to leg swings
b. Lunges
c. Hip flexor stretch/Spiderman crawl
Strength Work:
A. Standing Overhead Press - 3x5 w/ 155lbsA2* Chin-Ups sets of 8 between each set of pressing.
B. Dumbbell Chest Press - 3x10 w/ 65lb dumbbells (very slow and holding contractions)
B2* More Chin-Ups
C. Cable Tricep Pushdowns - 3x20
C2* More Chin-Ups
D. Dumbbell Hammer Bicep Curls - 3x12
Conditioning:
*3,000 meters steady on rower.More from Joe Schillero:
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