Press - 140X5, 5, 5
Chin-Ups - BWX7, 5, 4, 3, 3, 3
super-set with
Dips -
BW+25X8, 8
BWX17
Negative Chins (0/0/4) - BWX4, 4
CG Pulldowns - X8, 8, 8
I tweaked my back in the shower in the morning, and decided not to squat this day.
140X3X5 is an LP PR. Needed 6 for a Rep PR, and that clearly wasn't happening. Wasn't even sure 5 would be there for me after the first two sets.
Since I wasn't going to squat, I decided to obliterate lats and throw in some dips as well.
230X7 on Chin-Ups is actually a BW Rep PR.
BW(230)X17 is a Rep PR, and BW (230)+25X8 ties a Rep PR on Dips. Last reps on 2nd weight set, and BW AMRAP set were all tough.
Getting a nice, full stretch on the negative chins.
To really pile on, I did some close-grip pulldowns to the sternum at a bodybuilder pace. Straight weight for the first two sets, and then took off ~10% for the last set. The combination of all this work had my rear delts in particular, and my upper lats and triceps in general, sore all weekend.
No comments:
Post a Comment