28/3/13

ITS A PUSH (no)

ITS A PULL (no)

ITS SUPERSETS

Yeah. Back to push and pull on the same day. Feels so RIGHT. 

Warm up circuit - 3 sets

Empty bar x 12

Face pulls x 16

Delt raises x 12

Press(pause at bottom)

62.5x6x7

62.5x1x9

Behind-the-neck press

45x3x10

Above press sets superset with:

Pull ups

BWx12x7

Side rows

15, 17.5, 20, 22.5x16

Superset with:

Wide grip Lat pulls

60x4x12

Delt raises

5x1x30

I know what you're thinking. Dafuq is a side row?! Feast your eyes. 

Good stuff, took awhile to get the right movement pattern, but like the dude says, this shit works. Anyway, pretty fast workout today because i had to go to school, wish i had more time for more delt work. 

Training days now gonna alternate between Push+Pull and Lower Body/Core/Conditioning. For dem Push+Pull days, gonna rotate between horizontal push+pull, and vertical push+pull. Gonna run smolov jr again for both bench and OH press. So today was the first Press session. Yes, yes, i know, dafuq am i doing 7x7 when its supposed to be 6x6, i just feel better when i have more volume at the start then taper it down as the weight gets heavier. Not sure how its going to pan out, hoping for the best. 

For leg days, gonna rotate between Max, Dynamic, and Repetition days (yes, like brandon lilly's cube thang). On max days its low rep high weight, on dynamic effort days its low rep low weight, AFAHP (as fast as humanly possible) plus some snatches, and on high rep days ill be adding some cleans. 

Intensity-wise, anything above 85% on max effort days, 55%-70% on dynamic effort days (go by feel), and 70%-85% for high rep days.