Training Log: Entry 2402

LATE AM WORKOUT (0840)

 

Chins (various grips)
30+7+7+6

 

GHR
20+8+5

 

GHR sit ups
20

 

Behind the Neck Barbell press (1 minute rest between sets)
10x65
10x70
10x75
10x80
10x85
8x90
8x80
9x75
9x70
9x65
9x60

 

DB lateral raises rack run (no rest between sets)
25x10lbs
15x20
10x25

3 minute rest

10x25
15x20
25x10

 

Full ROM plate raise w/10lb bumper plate
100 unbroken reps

 

Band pull aparts
100 reps with resting as necessary

 

Low cable high face pull 20lbs on stack
5x20 w/2:30 between sets

 

Dips w/rest pause
51+a bunch of other sets to get to 100 reps

 

Kroc rows 120
1x19

 

CONDITIONING

 

Tabata battle ropes

 

Notes: Deload week for 5/3/1, so gave the Paul Carter 500 rep shoulder program an earnest try.  I will give it credit: it’s much better done on it’s own vs as a supplemental program.  It’s a workout in and of itself and probably needs to be treated like that.  Got a much better pump.  Knowing how things were supposed to go also helped.  Much better pump on the BtN presses, and giving that full ROM raise unbroken effort goes a long way.  That said, this still isn’t as “pumpy” a workout compared to what I do at home.  Shoulders feel annihilated at the end though, it’s interesting.  Threw in the dips and Kroc rows to keep some element of my at home training there.  Been appreciating the battle ropes as an upper body finisher. 

 

Undecided on if there will be a 2 a day today.  Going to try to get in another Litvinov tomorrow before I travel back home.