Wednesday, January 9, 2013

Push/Pull Wednesday: More Reps, Less Retards

45 degree back raises
10 reps
10 reps +20 kgs KB
5 reps +32 kgs KB
3 reps +40 kgs KB
10 reps +45 kgs plate PR

Shoulder warmup

1-arm DB OHP (strict)
8 reps @ 20 kgs
5 reps @ 30 kgs
3 reps @ 40 kgs
1 reps @ 50 kgs
7 reps @ 45 kgs PR

1-arm Kroc rows
8 reps @ 60 kgs
5 reps @ 70 kgs
10 reps @ 80 kgs

Triceps pushdowns
4 reps @ 70 lbs
7 reps @ 60 lbs
7 reps @ 50 lbs

THE PENULTIMATE 1 rep set of OHP with the 50 felt weak, but at least I completed it. I knew there was no way I was going to break new ground in terms of weight tonight, so I backed off and went again for reps. Got that 7 at 45 kilos I should have gotten last week. It's something at least.

The Pit was practically deserted when I arrived tonight and I didn't want to impose on the only two guys lifting, so I moved straight to back raises instead of tooling around with the glute/ham raise and safety squat bar to perform the exercise Shaun coined 'retarded Shannons' (and which I can't be bothered describing right now). Tonight I - for only the second time - did back raises with a 45 kilo plate held to my chest, and doubled my PR for reps with that weight.

And I really wanted 12 Kroc rows (and another personal record) with the 80 kilo DB tonight, but there was no chalk. And I probably wasn't gonna get it anyway.

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