A. clean grip Dead Lift - build to a 1RM - rest as needed
B1. close grip bench press @ 30X0; 4-6 x 4; rest 1 min
B2. mixed grip wtd chin ups @ 21X0; 2-3 x 4; rest 1 min
B3. wtd dips @ 21X1; 2-3 x 4; rest 1 min
B4. bent over barbell row @ 21X0; 8-10 x 4; rest 1 min
C. db walking lunges @ 20X0; 30 steps unbroken; rest 1 min x 3
NOTES: - go for it on DL if feeling it; stick tight to form on upper work; do NOT over-reach on weight for lunges
Results:
A. CGDL - 225# - 20# under PR - I could not get 230 past my knees, weird, but it came off the floor easily, grip was not an issue, glutes were not firing
B1. CGBP - 75, 85, 90, 95 all x 6
B2. wtd chin ups - 35, 35, 37.5, 40 all x 3
B3. wtd dips - 35, 35, 37.5, 40 all x 3, kept this the same as the wtd chin ups
B4. Bent over BB row - 55, 65, 70, 75 all x 10
C. DB walking lunges - 20#, 25#&30# opps, 25#
I am grateful for this fitness community and for James and the awesome programming!
No comments:
Post a Comment