BW - 209
Machine Pullovers - X15, 15, 8
Chins (Close, V-Grip) - BWX5, 4, 3 (paused at bottom)
Close-Grip Pulldowns - X12, 11
BB Rows - 135X10, 5
Hammer Curls -
25sX12
30sX8
20sX12
Transitioning this day into a straight body-building style lats day. My shoulders and elbows were starting to feel beat up, so I thought cutting out extra OHP and triceps work might be beneficial for now. This routine is based mostly on Dorian Yates lat training. By being almost total lats, there was no difficulty doing this the day after I deadlifted, however I may still prefer to have rows on the Deadlift day.
Pullovers, pulldowns and rows were all very strict with a strong concentric, squeeze at the contraction, and a controlled eccentric. I stopped every set when I could no longer complete full ROM in this strict fashion. An interesting note, my triceps were quite sore the next couple of days from the pullovers.
I'm hoping that doing pullovers to pre-exhaust my lats, and then pausing at the bottom of my chins will help the chins carryover to lat growth instead of just practicing the movement of chinning.
Showing posts with label Dorian Yates. Show all posts
Showing posts with label Dorian Yates. Show all posts
Monday, December 23, 2013
Thursday, October 17, 2013
LRB 365: Big-15. Phase 2. Week 1. Incline
BW - 200
Incline -
BarX20
65X5
85X4
95X3
115X2
135X1
125X20, 10
DB Press - 30sX15, 12
Machine Pullovers - 3 sets of 15
BB Rows - 135X8, 8, 7, 7
Deadlift -
135X5
185X4
225X3 (mixed-grip)
275X2 (mixed-grip)
315X1 (double-overhand and held: 18 sec.)
So it turns out that having Incline first in a session makes a BIG difference. My goal going into this cycle was to Incline 125X15, hahahaha. Now that I've blown that out of the water, I'll up the weight on the next session. Big all around PR.
When I get the working weight dialed in on Incline, I'll probably add in more sets of DB OHP. Or maybe not. My goal for the cycle is 40sX15.
We've got an old-school pull-over machine at my gym. Inspired by Dorian Yates love for the thing, I asked Paul Carter about including it in this cycle, and he suggested a few sets as a warm-up for rowing. That's basically how Yates had it as well. Hard squeeze on the contraction and slow negative on all reps.
Rows were controlled and super-strict, squeezed at the top, and I stopped when I could barely touch my chest with the bar.
Deadlift practice was fine. Getting in some mixed-grip practice, but also getting some grip work at the end.
Incline -
BarX20
65X5
85X4
95X3
115X2
135X1
125X20, 10
DB Press - 30sX15, 12
Machine Pullovers - 3 sets of 15
BB Rows - 135X8, 8, 7, 7
Deadlift -
135X5
185X4
225X3 (mixed-grip)
275X2 (mixed-grip)
315X1 (double-overhand and held: 18 sec.)
So it turns out that having Incline first in a session makes a BIG difference. My goal going into this cycle was to Incline 125X15, hahahaha. Now that I've blown that out of the water, I'll up the weight on the next session. Big all around PR.
When I get the working weight dialed in on Incline, I'll probably add in more sets of DB OHP. Or maybe not. My goal for the cycle is 40sX15.
We've got an old-school pull-over machine at my gym. Inspired by Dorian Yates love for the thing, I asked Paul Carter about including it in this cycle, and he suggested a few sets as a warm-up for rowing. That's basically how Yates had it as well. Hard squeeze on the contraction and slow negative on all reps.
Rows were controlled and super-strict, squeezed at the top, and I stopped when I could barely touch my chest with the bar.
Deadlift practice was fine. Getting in some mixed-grip practice, but also getting some grip work at the end.
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