Training Log: Entry 509
ME upper day
Close Grip bench
Barx3
135x3
185x3
225x3
275x1
325x1
325x1
325x1
325x1
Notes: Didn't go for a new PR this time, even though I'm pretty sure I coulda. Training sub maximal feels much better, I'll slaughter next week. Sticking point about 6 inches off the chest, maybe some 3 board ME work next week, or might try for 2 board just to stick with previous work.
DB tricep extension w/45lbs
11,6,5,5
Notes: Man, this really burned me out. Stablizers got killed. Good for sake of variety. Heavy tricep work prolly didn't help much.
Close grip v-handle pull-ups
9,5,4,4
Notes: Got a v-handle in the mail as an early Christmas present, so broke it out for a little variety in my verticle pull. Don't really feel much of a pull in my lats, but doing my best to maintain good form. Might wanna spend a little time in the lat pulldown rack sometime.
Jump shrug w/straps of 315
9,8,7,6
Notes: Need to set the pins lower than 6 next time to get a better jump. Good movement, squeeze and hold at the top.
Kelso lat shrug of 135
13,9,6,6
Notes: Such a killer for such low weight. Low back was on fire. Maybe try these on an incline with DBs next time to switch things up, or perhaps some simple bent over flys.
Back to gaining weight.
What exactly are you doing in those last 2 exercises? I tried to find videos but had no luck.
ReplyDeleteA jump shrug is like a push-press for shrugs. You start the motion with a jump/explsoive leg drive and shrug the weight up. It allows you to use more weight. A kelso lat shrug comes from "Kelso's Shrug Book" by Paul Kelso. Assume the position of a bent over row, then instead of rowing the weight up, retract your shoulder blades in a "shrugging" fashion. It's a great rear delt exercise and pretty deadlift specific. If you can, pick up "Kelso's Shrug book", it'll really open your mind on some exercises.
ReplyDeleteSounds like a good alternate exercise for my bent-over flyes. I'll have to remember that.
ReplyDeleteYeah, it's a great rear delt exercise. Also consider face pulls.
ReplyDelete