Trapezius, that is. The eccentric pull-ups really must have hit them yesterday, because they were sore by the end of the day. Otherwise, a good workout. I actually used the safeties for the bench press. I'm glad they were there, but it wouldn't have been disastrous without them. Today had 6 sets of the major exercises. That's the most so far. One more week and I'm on to Phase 2! I'm glad my run is before the next Phase, though, because I have this feeling I'm going to be sore for a week.
Show and Go, Phase 1, Week 3
Foam rolling and mobility work
Close-grip bench press - (warm-up 10@45#, 3@70#) 3x3@85#, 1x2@90#, 2x3@85# (4th set used safeties!)
Eccentric Pull-up - 6x3
Low incline DB press - 1x6@30#ea, 2x6@31.25#ea
Head supported DB row - 1x10@30#ea, 2x10@31.25#ea
Prone bridge arm march - 3x10
Side-lying external rotation - arm propped at 30 deg abduction - 3x10@5# (burn in some little shoulder muscle)
Elbow/wrist flexors stretch - 2x30s/side
3-way band hamstrings stretch - 2x15s/position/side
No comments:
Post a Comment