Nutrition: After some weekend intermittent fasting, carbs increased leading up to workout.
Notes: It's another busy week. I went to the gym later than usual, around 10 pm (they close at 11 pm). Wasn't a great workout, but I put the work in.
WARM-UP:
- Foam Roll
- Quick Dynamic Stretching (some leg swings, hip/groin stretches, shoulder mobilization, )
- Tricep and forearm static stretches specifically for tendonitis issues
- Squat (medium stance, medium speed, deep squat, pause/stretch on the bottom; often substitute Goblet Squats): 135 lbs x 14 reps
JUMP SQUATS (medium stance, explosive, deep as possible, ~45 sec rests, with pull-ups between some sets):
- 135 lbs x 6 reps
- 225 lbs x 4 reps
- 225 lbs x 4 reps
- PULL UPS (overhand, wide grip, explosive concentric speed): 10 reps
- 275 lbs x 3 reps
- 315 lbs x 2 reps
- PULL UPS (overhand, medium/wide grip, explosive concentric speed): 10 reps
BACK SQUAT (wide stance, try for explosive concentric but end up grinding, parallel depth, 2-3 minute rests):
- 405 lbs x 2 reps
- 425 lbs x 1 rep
- 455 lbs x 1 rep
PULL UPS (overhand, medium/wide grip, explosive concentric speed): 10 reps
MEDIUM/NARROW GRIP PAUSED BENCH (inside power rings grip, pause on chest, pause on lock out, very explosive concentric, 1-2 minute rests, with light band pull-aparts between some sets)
- 135 lbs x 8 reps; 20 pull-aparts
- 185 lbs x 6 reps; 20 pull-aparts
- 205 lbs x 6 reps; 20 pull-aparts
- 225 lbs x 5 reps
- 275 lbs x 3 reps; 20 pull-aparts; no rest after this set
- 135 lbs x 16 reps
No PR's, didn't even hit any gym bests, but I got the work in even though it was late and I really didn't feel like it after running around all day. That's a good day at the gym.
Here's what those jump squats look like; this is a video from back around 6 months ago when I first started doing them:
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