Monday Upper (first workout since nationals)
Warmup: Indian club swings, rotator cuff complex, flat BB bench, pulldowns 3x15.
Close Grip BB Pause Bench
Incline BB Bench barx10, 135x5, 185x1 work sets 205 2x5
I supersetted the above benching with pullups 10x3
DB Flare Extensions 2x20 supersetted w/db hammer curls 2x20
Rope shrugs 2x10 supersetted w/rotating band face pulls 2x10
Finished w/some treadmill work using bruce protocol stress test
This was my first workout back, i tried to get some decent volume in and do some things a little different while trying to be smart and not start things off by going too heavy. I will keep the close grip pause benching for another 2 weeks before i get back into my DE bench work. Also i am going to try to gradually push up the incline work for a while and see what happens. Its good to be lifting again after a long vacation and alot of travel.
Thursday Squat/Dead (First Lower Body Day Back)
Warmup: Rolling, stretching, GHR 2x12, 45 degree hyper 2x12, reverse hyper 2x12
Raw Front Squat w/front squat harness, narrow stance and walked out
Close stance goodmornings
2 hand KB swings 70lbs 3x12 supersetted w/straight legs on GHR bwtx12, w/30lb med ball 2x12
Med ball twists w/30lb med ball 2x30
I am going to be sore as hell for a few days considering that this is the first squat workout i have done since nationals. My hamstrings were already locking up on me after the first set with 315, i said to hell with it and kept going because i knew i was going to be sore no matter what. All sets moved well and the next few wks will be raw free squatting to get some leg hypertrophy. I took it easy on my assistance work this week so as not to overdo it on week 1.