Thanks guys, it came up real smooth. That "Game Day" training regimen gave me a fifteen pound boost in two weeks.
Is that gameday training hell on earth? It doesn't seem that bad from the write up, but then again what does? If I would burn a lot of calories while really working my back out well, I'm game!
I've been practicing the hook grip on these rows. It doesn't hurt as I expected it to, but I don't think I have it down completely yet. I think my regular grip is still stronger. Hopefully the hook catches up soon. warmup 2x5 45 warmup 1x5 90 warmup 1x3 115 warmup 1x2 140 working sets 5x3 170
Today BB bent rows 215# 1x8 255# 6x4 Single arm long bar rows 105# 1x8 105# 2x6 Bent arm EZbar pullovers 110# 4x5 110# 1x4 Pullups BW x8,6 Left hand grip failed me on the SLBR's. I'm going to have to try hookgrip, like tensdaddy. Still loving those pullovers!
An example of Game Day, as performed by Seattle Seahawks fourth pick overall Aaron Curry. This is his fortieth rep.
*This is how you get a strong deadlift. Power Cleans: 1x8@135, 1x6@185, 1x4@225, 2x5@225, 1x2@225 Pendlay Rows: ---pulled to neck: 1x7@135, 1x7@155, 1x7@175, 3x7@195 ---pulled to abs: 1x5@225, 1x5@250, 1x5@275, 4x5@305 Bodyweight Pullup Finisher: 15 reps
Today Pendlay rows 195# 3x8 BW pullups 7,6,5,5,4 Started doing Pendlays again after doing bent over rows for so long. There were some timed deads in the middle.
Pendlay rows 205# 3x8 One arm long bar row Not including bar weight 100# 3x8 Bent arm EZ bar pullovers 115# 3x5 BW pullups 7,6,5
Yesterday: Power Snatch: 2x40 kg, 2x50 kg, 1x60 kg, 1x65 kg, 1x70 kg, 1x75 kg, 0x80 kg Power Clean & Split Jerk: 2x60 kg, 1x90 kg, 1x95 kg, 1x100 kg, 1x105 kg, 1x110 kg Chin-ups: 8, 5, 3 Seated Machine Cable Rows: 2x12 My snatch felt off and didn't go as well as I hoped, but my clean went well. 110 puts me on par with my last PR, which is nice. Hopefully I'll be good for 115 in a few weeks and then beyond.
