Wednesday, April 15, 2015

Wednesday 4/15 – Back/Triceps:

A. Alternate movements x 3 sets each:

Strict Pull-ups – 1 set of max reps, then 2 sets stopping 1-2 reps shy of failure
Rest 1-2 min, and alternate each set with…
Strict Dips or Bench Dips – 1 set of max reps, then 2 sets stopping 1-2 reps shy of failure
Rest 1-2 min, then return to pull-ups

***For both movements, the goal is 10 reps for the “max reps” set. Once you
can achieve 10 reps, add a small amount of weight, and work back to 10 reps.
For the subsequent sets (stopping 1-2 reps shy of failure), use whatever load
(or scale) is needed to stay within 6-10 rep range

for pullups, did 10 for max set, then 6 and 5
for ring dips, did 5 for max set, then 4 and 3

B. Complete 3 SUPERSETS:

Bent-over BB Rows x 8-10 reps (heavy)
SUPERSET – Assisted pull-ups x 10-15 reps
***Keep chest big on PU, and squeeze lats down at the top
Rest 2 min

used 83# for the rows and the big green band for the assisted pullups

C. Complete 3 SUPERSETS:

Skull Crushers x 8-10 reps (heavy) – used 43#
SUPERSET – Bench Dips x 10-15 reps – did 15 reps per set with bent knees
***Focus on strong contraction of triceps at top of bench dip
Rest 2 min

D. 4 Rounds (rest only long enough to complete unbroken)

Ring Rows x 10-12 reps (elevate feet for more difficulty)
Diamond Push-ups x 10-12 reps (add weight for more difficulty)

did 12 reps each set

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