Tempo Run - 3 miles @ 00:37:00
Sunday:
BW - 225
Bench - up to 175X2, 2
CG Bench, TUT (5/0/0) - 155X4, 4, 4
Rope Face-Pulls - X20, 15, 15 (straight-weight)
super-set with
Rope Stiff-Arm Pushdowns - X20, 15, 11 (straight-weight)
BB Drag Curls - up to 70X5, 4
Hit my distance on the tempo run this weekend, which is great. Next week I'll push to 3.5 miles, and then look to reset to 2.5 miles and start increasing pace.
Bar moved pretty well with 175 on speed bench. Final rep was probably too slow.
Tried the TUT close-grips with an explosive concentric; similar to what I did in Columbus with Matt Wenning. Felt good. Final reps on each set were getting pretty hard.
Supersetting the facepulls with straight-arm pushdowns using the rope attachment for both and the same weight was interesting. Pre-fatiguing the rear delts, I discovered I could "feel" them in the pushdowns, and with a slight alteration I could "remove" them from the movement which also made the movement more difficult. I'll look to keep this one in the rotation and see what pans out.
I guess I did drag curls a couple of times in 2011. That must have been when I first started and was doing the DeFranco program. I found this a challenging movement to get down. Focused on keeping the shoulders down so that I wasn't doing a shrug/row hybrid. By the end, it started to feel close to right.
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