Saturday, January 26, 2013

Non-events Training Saturday: Triceps Super-set Special

January 26th
Shoulder warmup

1-arm Bench press
10 reps @ 20 kgs
8 reps @ 30 kgs
3 reps @ 40 kgs
2 reps @ 50 kgs
2 reps @ 55 kgs PR
11 reps @ 45 kgs PR

1-arm Rows
- seated
8 reps @ plate 15
- Meadows
7 reps @ 50 kgs
10 reps @ 30 kgs
10 reps @ 40 kgs

SUPERSET

Rested kick-backs (right)
12 reps @ 20 kgs
12 reps @ 25 kgs
12 reps @ 27.5 kgs

Triceps pushdowns (left)
10 reps @ 55 lbs
6 reps @ 60 lbs
14 reps @ 50 lbs

TRAINING has been going pretty well lately, and so this means of course that I'm due another injury or complaint resurfacing. I noticed a familiar twinge in my left forearm when I began rows, and I spoke to one of my coaches about it, who put me on to the Meadows row; a variation that helped to avoid further damage... it's no doubt due to me rowing that 100 kilo DB on Wednesday, and a PR on seated rows the saturday before.

Monday is gonna be big. I plan on spending the morning eating, and getting to the Pit early. I'm going to either squat 200 kilos RAW, no belt, for as many as I can... or possibly belt up and go for a significant 1RM. I'm going to do this because it's my last opportunity to do anything really heavy for a long time.

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