Tuesday, December 27, 2011

Training: 12/27/2011

A1. Back Squat: 4x4-6 @ 40x0; rest 10sec (230,232,235,237)
A2. DB Walking Lunges: 4x12steps @ 1010; rest 10sec (50lbs.)
A3. Jumping Squat w/ empty bar: 4x25; rest 3min
B1. Wtd. Chin Ups: 4x4 @ 31x1; rest 10sec (15lbs.)
B2. CTB Pullups: 4x9; rest 10sec
B3. Kipping Pullups: 4x14; rest 3min

Notes: Brutal, just brutal.  This is just metabolic torture to the muscles.  Didn't use the belt today because I want to try and work on mid-line stability.  I also really focused on not overextending during the lunges, coming straight up after each rep.  Did the jump squat 5 at a time because my quads were on fire.

Increase of the amount of pullups from last week.  I chose to use a different bar today with a bit better grip.  It definitely helped.  Also went with a supinated grip on the wtd. pullups, they felt pretty strong and was able to keep tempo.  Butterflied all pullups and it felt good.  My head was swimming with fatigue and lactate by the end of the second set.

Afterward, I did some ext. rotation work with a band and also tested out some grip work by picking up and putting down some heavy sandbags.  Definitely going to incorporate some of this into my routine for some supplemental grip work.

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