Tuesday, December 6, 2011

westside style explosive day

warmed up with 1000m row, sprinted last 250m, didn't time it. hung around in the rowing room to stretch and gawk ass.

2x15 ghd situps
2x15 ghd back extensions
tried to be explosive as possible with these

~15x3 bench press @ 115
again, fast as possible, not sure i got the intended effect without bands and stuff, gonna rewatch the westside barbell video

worked up to a PR 5RM deadlift @ 285

also PR'd in the largest piece of skin that has been torn off my hand in one piece...much needed rest day tomorrow.

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4 comments:

  1. reecheeDecember 6, 2011 at 6:07 PM

    oh, and actively involving my lats in the DL really clicked for me today during my heavier warmup sets. but it felt unnatural doing it with alternating grip, im gonna practice that in the future during warmups. i had been doing all overhand hook grip cuz i thought it would help my grip strength more.

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  2. JCDecember 6, 2011 at 9:20 PM

    Alternating grip is clutch

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  3. JCDecember 6, 2011 at 9:21 PM

    Also good work on that skin pr. That's gotta be like .8 sq in no?

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  4. reecheeDecember 7, 2011 at 5:53 AM

    Oh nice...i'm a natural pro, nailed #4 & 5:

    http://stronglifts.com/7-ways-increase-deadlift-grip-strength/

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