3/30 - Back Accessory Work at Lightning Fitness
Seal Rows
185x10
205x10
225x8
205x8
Never done these before and I gotta say I love them. Awesome exercise that is impossible to cheat. Mid back is still lit up as I'm typing this.
Hammer Strength Lat Pulldowns (palms facing me)
5 sets 10 reps, hold the contraction, 2-3 second negative with 2 plates per side
DB Shrugs
4 sets 15 reps up to the 125's, 3 second hold at the top
45 Degree Hyperextensions
2 sets 15 reps with a light band
2 sets 15 reps with an average band
3/30 - Legs back home at Gleason Performance Training
Warmup:
Hard Foam Roll
PRI Breathing Drills
5 part static hip stretch series
Band X Walks with 3 Black Perform Better Bands
5 sets 10 reps per leg
GHR's
BW + 1 mini band x 10 x 4
BW + 2 mini bands x 10 x 2
Duffalo Bar Pause Squats
Worked up to 415 for 4 sets of 6 pauses
Lower bar positioning is getting a little better each week. Hips were also taking to my slightly wider stance nicely. Slow and steady progress!
Belt Squats
4 sets 20 reps
Hanging Leg Raises
4 sets 15 reps
Standing Cable Abs
4 sets 10 reps
Not a whole lot to note on either of these sessions. Putting good, quality work in is the name of the game here.
GHR's