Defranco Shoulder Mobility
Incline -
BarX10
95X5
120X5
135X3
150X3
125X10
Klokov Press -
45X5
65X3
75X2
85XFail
Chin-ups - BW(206)X10, 4
Cable Rows - 3 sets of 10-12
Swiss Ball Crunches - 3 sets of 15
Not a bad session for having been out of the gym for over a week with a low back strain. I used a different incline bench that's a little less vertical, and my pressing was predictably stronger. I guess I'll just have to start tracking which bench I use in a session. Still, because my incline was weaker than anticipated in my first week, for the next three weeks, I'm dialing back my training max in the hopes to get more reps on my top set. Because I could only get 3 reps on my top set here, I decided to do the back-off set with 125. Both the 150X3 and the 125X10 projected to increased maxes on this movement, but again, it was a shallower bench.
Showing posts with label stability ball. Show all posts
Showing posts with label stability ball. Show all posts
Thursday, June 14, 2012
Monday, September 26, 2011
BLAB Log: Week 10.Day 2-3
Day 2:
Agile-8
Kneeling Jump - BWX6X2
Pause Squats - 45X5, 95X5, 105X5, 125X5
Stability Ball Leg-Curls - BWX10X2
super-set with
Feet-Elevated Plank - BWX30sec.X2
Day 3:
Simple-6
Chin-up - BWX4
Pulldowns - 90X10
super-set with
Seated Side-Laterals - 15sX10,. 25sX10
Blackburns - 5sX15sec. each position
Cable Bicep Coorls - 30X12, 40X12
Core Circuit - BWX2
Last of the De-Load days. Decided to pause the squats. I did this some on the last deload, and decided to go all the way with it this time. Couple of things learned: I've never really worried about my depth, I just go until I feel a tight stretch at the bottom before reversing. I know I got lower with the pauses though. Not sure what the take away is, but I do know there's more depth there if I want it in the future. Also, the pausing really made it easy to execute form on the ascent. Without the rapid change in direction, it's very natural to drive through the heel and let the knees track back along the correct path. I like pause squats.
The planks were supposed to be on a ball, but I just don't trust the ball at the gym to support my weight with my feet elevated. I tried it, but it started to go alarmingly flat, so I bailed. I think my training will survive.
I walked home from the gym for my steady-state. I usually do this anyway, btw.
I don't know if there's any take away from the the Chin day. Oh, I did under-hand V-grip instead of overhand. Not better, just different.
Agile-8
Kneeling Jump - BWX6X2
Pause Squats - 45X5, 95X5, 105X5, 125X5
Stability Ball Leg-Curls - BWX10X2
super-set with
Feet-Elevated Plank - BWX30sec.X2
Day 3:
Simple-6
Chin-up - BWX4
Pulldowns - 90X10
super-set with
Seated Side-Laterals - 15sX10,. 25sX10
Blackburns - 5sX15sec. each position
Cable Bicep Coorls - 30X12, 40X12
Core Circuit - BWX2
Last of the De-Load days. Decided to pause the squats. I did this some on the last deload, and decided to go all the way with it this time. Couple of things learned: I've never really worried about my depth, I just go until I feel a tight stretch at the bottom before reversing. I know I got lower with the pauses though. Not sure what the take away is, but I do know there's more depth there if I want it in the future. Also, the pausing really made it easy to execute form on the ascent. Without the rapid change in direction, it's very natural to drive through the heel and let the knees track back along the correct path. I like pause squats.
The planks were supposed to be on a ball, but I just don't trust the ball at the gym to support my weight with my feet elevated. I tried it, but it started to go alarmingly flat, so I bailed. I think my training will survive.
I walked home from the gym for my steady-state. I usually do this anyway, btw.
I don't know if there's any take away from the the Chin day. Oh, I did under-hand V-grip instead of overhand. Not better, just different.
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