Thursday, December 20, 2012

Push/Pull Thursday: Well, Push At Least

Retarded Shannons
12 reps @ 25 kgs
12 reps @ 45 kgs
12 reps @ 60 kgs
10 reps @ 70 kgs

45 degree back raises
10 reps +24 kgs KB
10 reps +32 kgs KB
10 reps +40 kgs KB

Shoulder warmup

left arm
1-arm DB press
8 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 35 kgs
1 reps @ 40 kgs
7 reps @ 45 kgs PR

FINALLY figured out what was wrong with the Roman chair / back raise machine (or whatever it's fucking called) tonight. So now it can be adjusted to settings other the very bottom (which kills my hamstrings!) or the very top (which crushes my nuts!). Happy with that. Not happy with not getting any rows in, but that's my own damn fault for talking too much and wasting time. Or having at the back raise machine with a wrench.

I got some advice and assistance from Henry regarding my retarded Shannons. He took some of the weight in the second half of my heavy set, when he saw my ROM getting smaller and smaller... it helped to be able to still struggle through the full movement for 10 reps, but it wasn't all me so I can't really call it any kind of PR.

But that's not the big news, of course; the big news is my OHP numbers are showing genuine improvement, and I'm confidant of 50 x4 or even more reps when I get back to the Pit next week. I'm thinking I'll get it done during my session on Boxing day. I'd really like 5. That would be something.

Persistence pays off.

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