Bench Day
Full Range Motion: Warm up 135x5 225x5 315x5
Working Sets: 7x3x345 using various grips
Rolling Triceps Extension: 3x8 Got up to using the 70's for a pr
Chest Supported Rows:3x6 with 6 plates
Oarps:2x8
Seated Rows:2x12
I was going to put on my new shirt until I realized I left it at home so the Rage-X will have to wait for another day to come out. I really wonder what I can bench now for a 1rm. I'll find out shortly. I have yet to use boards since my preparation for nationals and I think I'm going to incorporate them into my routine starting next week.
10-19-07 Deads
Starting the routine I've been working on all week
6x3x405 with very short rest periods
Took two plates off for 225 and did 1x10 with it with straps
Yates Row:3x6
RDL: 2x5
Pulldowns:3x8
Back Extensions:2xFailure
Abs
My philosophy on my new dead routine is this, to increase my lower back strength and also do some hypertrophy/endurance training as well. I figure if I can increase the workload my back can handle my lower back will get stronger. The Yates row was something that was just tough and I could address a weakness in my lats this way. Essentially the Yates row (named after former Mr. Olympia Dorian Yates) is just a bent over row with a double underhand grip but boy it works! I'm really happy with the first day of training of my new routine and I'll do some adjustments as time goes on.
But tomorrow: Tim Svlvia gets knocked out and we have to pray Rich beats Anderson!!!!
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