Today's workout included one barbell and three cable exercises. I'm so happy my power rack enables me to do these!
I would have had one less cable exercise, but I can't yet do neutral grip pull-ups, so I did pull-downs. Also, I'm not sure what to do about the "thick grip" on these, so I just used the Lynx grips, which I would have done anyway. I think I would need another set if I really wanted the grip to qualify as "thick".
Everything seemed to go well. It was fun to do the push presses with the bar again. Having 85# over my head is exciting! And a little scary! I'm going to give it a little more time before passing judgment, but so far I don't like this mobility set as much as the last two. I have 3.5 more weeks to decide.
Show and Go, Phase 3, Week 1
1:07
Foam rolling and mobility work
Push press - 3@65#, 3@75#, 3x3@80#, 3@85#
Neutral grip pull-downs with Lynx grips - 3@100#, 3@110#, 4x3@115#
1-arm cable rotational row - 3x8/side@40#
1-arm DB bench press - 8/side@30#, 8/side@32.5#, 8/side@35#
Stir the pot -2x 6/direction
Cable external rotation at 90 degrees - scapular plane - 2x10/side@5#
Elbow flexors stretch - 2x30/side
Stability ball adductor stretch on wall - 2x30s
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