Re:Dirty get back to basics
Weight held fairly steady all this week so may have to reconsider upping cals yet again. Finished last block hovering around 104-5 and this week have been pretty much 104 all week so a few hundred more again may help give me another couple of kgs. We'll see how I start next week off. Good session today tho, shoulder not it's best but new exercises could have triggered some tightness in response so I'll keep an eye on that.
Flat BB Bench: 8x40, 60, 5x80, 90x12, 10, 10
X Over: #5x16, 12, 12, 15
Lat Pull Down: 8x#10, #13x12, 11, 12
Wide X Pulley High Row: #8x15, 13, 13+3, 12+4
Smith Drag Curls: 30x15, 13, 12, 12+2
Despite starting a bit warily BB work went ok, 90 was a sound starting point, first set was nicely tempoed and paused, last set was a little quicker perhaps but still on point. No issues while benching so that was good. X Overs were on the money, using the DB to brace for tightness and nailing perfect form made for a great pump and stretch. Reps a little all over the place due to people in the way but all good. LPD were a bit twingey which is odd as chins were always fine so may fine tune tech a but here but form was as it should be, weight was good and lats working. Bit of a work in progress experimental improv row variation next, I liked it, maybe not the best stretch but a good squeeze, finished the last 2 sets with some single arm reps as they are easier so a simple way to pop in more volume without exceeding RIR. Wrapped the session up with drag curls again but today was on the smith, like that option, felt good.
Limits, like fear, are often just an illusion: MJ 12/9/09 My journal