BLAB Log: Week 10.Day 1

Simple-6

De-Load Week

BB Bench - BarX5, 75X5, 95X5

Push-ups - BWX20X2
super-set with
Neutral-grip Cable Rows - 60X20X2

Bicep "21s" (7 reps each: Zottman Curls, Curls, Hammer Curls) - 25sX1 set

Defranco's "BeZercher" complex - 45X8

De-Load week so not a lot to talk about.  While I haven't studied up on Dynamic/Speed work, I did try to execute the Bench as quickly as possible.  Meaning I set-up like I would for a normal work-set, and attempted to execute the movement with correct form (tucking hard near the bottom, attempting a clean bar-path,etc.), but otherwise I was focused on moving the bar as quickly as possible.  I believe this volume is actually quite low for speed work, but nonetheless it gave me something to focus on.  Also, my impression of speed-work is that the impulse to move the bar quickly is intended to carry-over to maximal work, so the practice can't hurt.

The first round of 20 push-ups was easy, the 2nd round had 2 or 3 pauses in it.  Can't tell if that's progress or not. 

For the Zercher complex, and without thinking about it, I did split squats instead of lunges.  Significantly easier, but still a challenge.  I'll tuck that away for the future in case I feel the need to do some "lighter" single leg work.