pin-3 x 3 x 2
pin-2 x 2
pin-1 x 1, 2
pin-2 x 5 x 3
Weighted Chin Up @ 180
+00 x 4 x 2
+45 x 3
+60 x 2
+70 x 1
+80 x 1
+90 x 4
Stiff-Legged Continuous Pull
225 x 8
315 x 4
365 x 2
385 x 1
405 x 5
Lying Leg Curl, Levered (55 x 20 warm up) 70 x 15 x 2
Strict Cambered Bar Curl 105 x 6
-Notes-
Down to 180 and I'm sure I have further to go. But strength on all these movements is still the same or climbing. My previous best chin up a few months ago was three reps with 90 and I weighed about 10-15 lbs more; so today's four reps with 90 at a lighter weight is about equal. My best ever stiff-legged pull was 385 for six recently and 405 for five means I'm still progressing there. GHR is improving too, but I weigh less, so there is that to consider.
I really got a great hamstring burn and pump with the leg curl; need to take these more seriously as they may turn out to be a great mass-builder for my hamstrings. I hurt my shoulder in external rotation at that stupid job a couple days ago. It hurt a bit during chin ups, but when I tried to do pull ups it really hurt a lot. Again, because the shoulder is in external rotation on pull ups versus internal on chin ups. So I bailed on pull ups.
GHR
Chin Up @180 + 90 x 5
Stiff-Legged Pull 405 x 5
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