- BB Incline: 245*3 245*4 235*4
- Rope Pullups: 8, 7, 6
- Overhead Press: 135*5 155*4 165*2
- Scapular Depressions: 15
- 1.5 Pullups: 5
Good session, got an extra on the 2nd set of 245. Added on the press as well. Good stuff.
Showing posts with label Scapular Depression. Show all posts
Showing posts with label Scapular Depression. Show all posts
September 3, 2011
Sep 1, 2011 Upper
Good session, got an extra on the 2nd set of 245. Added on the press as well. Good stuff.
August 27, 2011
August 27, 2011 Upper
- BB Incline: 245*3 245*3 235*3
- Pullups: 65*4 65*3 65*2
- Standing Press: 135*3 155*3 165*1
- Scapular Depressions: 14
- P.U.P.P. : 1:37, 1:00
- Ab Wheel: 10
Felt pretty flat this workout, although I did get 4 on the weighted pullups. Feeling good overall though. Let's see what the weekend brings.
August 6, 2011
August 5, 2011 Lower
BB DL: 315*5 315*5 315*5
Quadrupled-Up mini-banded DL: 315*1 (105 lbs. dbs off the ground..)
Scapular Depressions: 13, 9
34" Box Jump / Seated Box Jump Superset: 15/15
Paloff Presses: 50*3
KB Stack Plank Transfers (2kg,2kg,4kg,4kg): 2, 2
Deload week for deadlifting after last weeks 400*10 effort. Decided to try some banded deadlifts. Obviously they're too long to actually gain tension as I lock out a rep, so I doubled them up....still too loose. So then I quadrupled them up and anchored them to 105 lbs. dumbbells. What did I learn? Well, seeing as the dumbbells immediately came off the floor as I lifted, I know I can lockout 525 lbs. fairly easily. If I can get those first couple inches of it off the ground I should be good. (not sure if I'm serious or not...). Tried scapular depressions (video below), got them from this article. I thought they'd be incredibly easy. Whoops. Decided to do some jump work since I've been busy the last couple Sundays when I usually do jump work. Supersetted some jumps here. Feels good man. Finished with paloffs, and then a plank stack transfer with kb's. Abs are actually sore today, which never happens.
Quadrupled-Up mini-banded DL: 315*1 (105 lbs. dbs off the ground..)
Scapular Depressions: 13, 9
34" Box Jump / Seated Box Jump Superset: 15/15
Paloff Presses: 50*3
KB Stack Plank Transfers (2kg,2kg,4kg,4kg): 2, 2
Deload week for deadlifting after last weeks 400*10 effort. Decided to try some banded deadlifts. Obviously they're too long to actually gain tension as I lock out a rep, so I doubled them up....still too loose. So then I quadrupled them up and anchored them to 105 lbs. dumbbells. What did I learn? Well, seeing as the dumbbells immediately came off the floor as I lifted, I know I can lockout 525 lbs. fairly easily. If I can get those first couple inches of it off the ground I should be good. (not sure if I'm serious or not...). Tried scapular depressions (video below), got them from this article. I thought they'd be incredibly easy. Whoops. Decided to do some jump work since I've been busy the last couple Sundays when I usually do jump work. Supersetted some jumps here. Feels good man. Finished with paloffs, and then a plank stack transfer with kb's. Abs are actually sore today, which never happens.
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