Made the trip down to London to train at Elitefts over the weekend. It's always great to catch up and train with everyone there.
Warmup up: I took advantage of the prehab/rehab station they have set up and warmed up with some body tempering and used the thera-gun on my low back, glutes, piriformis that have been the cause of some back issues for me.
After an hour of talking business and catching up with everyone there, we set up to bench. Lily, who I was planning on training with was already 90% done when I jumped in.
Bench Press:
I warmed up with 95x10 and 135x10 on a regular bench set up and jumped in with Lily.
Shoulder saver + 7 chains per side
100lbs (+chains) x3 -shockingly heavy
150 x3
175x3
205x3
250x3
280x1 x2 sets
Close Grip with Shoulder Saver and 7 chains per side
190lbs x 10
100x10
no weight - 7 chains per side x 10
Lat Pull down with rotating handles
5x10 - all pretty heavy
Seated rows - rotating handles
5x10
I've really been trying to build up my back and shoulders. I have had a huge plateau on my bench and I think these are two areas that I have neglected over the past couple years. At this point, it can only help!
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Bryan Doberdruck hits accessories at the S5 Compound--watch Bryan's grip rotate through this row variation. Starting in a pronated (palms down) grip and rotating the grip to a more neutral position allows for Bryan to take advantage of a slightly longer range of motion with each row rep. Bryan is also performing a bilateral movement with unilateral cable attachments, which make it more difficult for Bryan to engage one side of his body more than the other than if he use a single attachment held in both hands. Rowing is a great way to get variety in your training (and if you suffer from training ADD can be a good compromise in staying consistent with movement type but mixing up implement specifics to execute it). Want cable attachments and more for your row varietions? We got 'em on elitefts.com A post shared by elitefts (@elitefts) on
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