My Twisted View of Powerlifting
Saturday
23 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(1.5 minute rest and 3.1.3 tempo all)
(no belt or hooks)
135 x 20
225 x 8
315 x 6
(hooks only)
365 x 6
5 x 405 x 6
2 x 235 x 20
Good for what it is today. Not really heavy buy not light either.
Pulldowns:
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No Tarzan swings here--control the weight.
Stretch at top from shoulders and not the elbows.
(no hooks or belt)
100 x 20
3 x 180 x 25
Good stretch and burn on these.
Reverse Curl Bar Curls:
(1.5 minute rest all/ mid grip all)
(no body swings and tight elbows)
bar x 20
(no count bar weight)
20 x 20
50 x 10
70 x 8
2 x 100 x 6
65 x 22
Good work on forearms and biceps today.
Never knew why dumba sses wanted to swing so much during curls to gain any momentum cos it only makes sh it harder when you lean back.
Lean forward slightly Einstein!
Barbell Curls:
(1.5 rest and 2.1.2 tempo all)
(all 3 grips each set)
(1st set-index finger on bar ring)
65 x 20
(2nd set-pinky finger 1 inch from smooth and knurling)
65 x 20
(3rd set ring finger on smooth and knurling)
65 x 20
Ok, so this finished off my forearms and biceps--good job.
Target Stretch:
about 20 minutes
Comments:
Eh....it was an ok training day, but at least I got to train!
Saturday
23 Nov 13
Auxiliary Day 2
20 minute stretch and warm-up
Barbell Shrugs:
(1.5 minute rest and 3.1.3 tempo all)
(no belt or hooks)
135 x 20
225 x 8
315 x 6
(hooks only)
365 x 6
5 x 405 x 6
2 x 235 x 20
Good for what it is today. Not really heavy buy not light either.
Pulldowns:
NOTE:
Pull spuds down and out tho sides of chest. Touch thumbs to chest.
Deep arch at bottom and upright at top. No Tarzan swings here--control the weight.
Stretch at top from shoulders and not the elbows.
(no hooks or belt)
100 x 20
3 x 180 x 25
Good stretch and burn on these.
Reverse Curl Bar Curls:
(1.5 minute rest all/ mid grip all)
(no body swings and tight elbows)
bar x 20
(no count bar weight)
20 x 20
50 x 10
70 x 8
2 x 100 x 6
65 x 22
Good work on forearms and biceps today.
Never knew why dumba sses wanted to swing so much during curls to gain any momentum cos it only makes sh it harder when you lean back.
Lean forward slightly Einstein!
Barbell Curls:
(1.5 rest and 2.1.2 tempo all)
(all 3 grips each set)
(1st set-index finger on bar ring)
65 x 20
(2nd set-pinky finger 1 inch from smooth and knurling)
65 x 20
(3rd set ring finger on smooth and knurling)
65 x 20
Ok, so this finished off my forearms and biceps--good job.
Target Stretch:
about 20 minutes
Comments:
Eh....it was an ok training day, but at least I got to train!
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