DE Bench 175x4x3 185x4x3
#8 Pin Press 315x3, 365x3, 385x2, 365x3
6 Minute EDT PR Zone
BB Bent Rows 205lbs 5,5,5,5,5,3
Rope Pushdown 70lbs 5,5,5,5,5,3
KB Front Rows 33x3x12
Felt good tonight, speed was good for both weights taken. I decided to split the bench into two different intensities and see if i could keep the speed consistent which i did so that was good, next week i will be moving on to bands and approach it the same way with the split weights. The EDT PR Zone was a bitch, i was a bit light headed after that and had to take a few extra minutes to recuperate for the KB Front raises. All in all i felt good, oh yeah i forgot to post my extra workout from yesterday so here it is.
Hip Mobility (10 Minutes)
Sting Ray Box Squats (Dynamic) 185x5x5
Back Extensions 3x12
This was a last minutes workout i decided to throw in for recovery, and because i just got my new Sting Ray attachment so i had to try it out. This thing is pretty cool though i have to work on the placement as today i have pretty good bruising on by biceps, no big whoop, though i took it easy on the weight my Quads are quite sore today so this is a good thing. I figure after a month or two of incorporating front squats into my routine my deadlift should reap the rewards, time will tell....Time to go grab a movie and wrestle with the little crumbsnatcher, until next time, Remember this....Corn is just Mother Natures tracer bullets!!!
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4 comments:
What a coincidence. I also got myself a Sting Ray a few days ago. Will come in handy to give the biceps a rest, the pain flared up again after heavy box squatting. Like you, I should probably consider using a wider grip. How wide is your new grip? All the way out at the weight sleeves?
Hey Kris, yeah my grip is now out to the sleeves. I also started wearing some elbow sleeves and now i have no pain at all in my elbows, with a few adjustments i think this thing will work great, have you used yours yet?
Tried snapping it on the bar and doing a few reps with it, but ran out of time after the box squat session and had to postpone. Will try it out as an accessory on DE day and then establish a max on ME day next week. Should be fun.
BTW, do you squat inside or outside the rack? Haven't tried it yet, but I have a feeling crashing into the pins with a maximally wide grip might be a painful experience... The monolift would be ideal, but alas, spotters are hard to find at 11pm.
i squat inside the rack and as i go to re-rack the weight i have to slide my hands in a bit to avoid that, came close to crunching my fingers once with a submaximal weight but got the finger out in time (still pinched a bit),but yeah that did hurt a bit. I figure on doing the same thing with Sting Ray, i will use it mostly for heavy assistance work as opposed to a ME movement, that may change in time depending the weight i get to handle on it.
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