Solid workout this morning. First workout back on Assault after about six months off the stuff and I'd forgotten the wierd tingly sensation of beta-alanine so that was wierd but I felt good. I'm working my numbers off of Prilepin's chart but cut my training max back a bit because I'm trying to get away from heavier touch-and-go work and really sink the bar at the bottom. Some of my reps I held today for 3 full seconds before exploding up. I think once I get some momentum going with this it'll translate to some sick long-term strength gains for the cost of a bit of ego now.
Fives @ 45, 95, 135, 185, 225
6 x 3 @ 240, sinking for at least two seconds at the bottom and firing it up like I'm trying to throw it through the ceiling. It felt really easy so I'm already getting a lot more powerful, assault is working really well or both. I did 3 x 2 @ 265 last week and it went just as well.
Dips - Loving these lately. I can always do a couple of solid sets of 20 deep reps with a minute of rest so the main event is what I can do after another minute or two in the third set. Today I got 13.
Hammer Strength Iso-Row
10 per side @ 45, 90, 135, 180, one arm at a time, vertical low handles with emphasis on lats
20 @ 90 per side, both arms at once, high horizontal handles with emphasis on rear delts
50 band tricep extensions, 50 band curls with monster mini. Burn baby burn.
No comments:
Post a Comment