just another brick in the wall

25/2/13
Pull day

Face Pulls
80x5x12
Wide grip lat pulls
10 sets, up to 85x8
Neutral grip lat pulls
85x5x8
Wide grip lat pull
52.5x1x20
Pull ups
BWx9x8
Pullovers
30x3x12
Single side lat pulls
30x10, 35x8, 22.5x16

Good training day. forearms, arms and everything pumped as usual after pull ups. will most probably shift pullovers to bench days cause they tear my triceps up more than anything. single side lat pulls really effective in isolating lats.


26/2/13
Leg day

Cleans
80x4, 85x7x3
Squat
140x3,3,1
Rear delt raise
5x5x20
TuT cable crunch
68x3x10
V crunch
BWx3x20

First time doing cleans in really long time. holy shit they took alot out of me. cns burnt out, glutes and lower back sore after, so back was curling during the squats. On the third set, was supposed to do 3 reps, but the rep felt really slow, so decided to stop there. Feels good to be doing power cleans again.


27/2/13
Push day

Bench
100x5,5,5,4,4,3,3,2
Narrow grip bench
80x2x7
Wide grip bench
60x2x10
Incline dumbbell press
25x5x8
Incline push up
BWx3x12
Dips
BWx3x10
Cable tricep ext
40x3x12

Whoa this was a really really bad training day. one of the worst in quite awhile. felt like crap while warming up with push ups. shoulders (front delts) felt really stiff, and to make matters worse the part of the tricep closer to the shoulder was still sore as hell from the pullovers from the prev pull day. used to hit 105x5x5 without much grinding, so this is a pretty far cry from that haha. gotta look at programming. Think i ate too little after the cleans the previous day, cause body looked visibly leaner compared to prev day, and i weighed 2kg less. Really should have carbed-up after the cns intense session.


28/2/13
Pull day

Face pulls(low attachment)
55x5x12
Pendley rows
100x7x3
Supinated barbell rows
80x5x8
Pendley rows
65x3x12
Supinated barbell rows
52.5x3x16
Single-sided landmine row
42.5x3x8
Incline pull ups
BWx3x12

Got most of my energy back, but traps sore as HELL from cleans. Seriously, i think cleans are the best exercise for my traps. Rows felt good, but somehow back didnt feel pumped. tried out the shit meadows does, with one end of the barbell wedged somewhere, and the other end loaded. the biggest challenge was the grip, as i was holding the barbell on the outside, where is thick as fuark. Thicker than fatgripz man. Good session overall.