Fall 2009 Training
Mesocycle 14 - Week 2
Press Day
Beginning Thoughts:
Still weighing in at a solid 190 lbs today.... Workout:
Weighted Dips:
BW x 6 reps
BW x 5 reps
BW + 10 lbs x 5 reps
BW + 20 lbs x 5 reps
BW + 30 lbs x 5 reps
BW + 45 lbs x 5 reps
I wanted to take a break from all the overhead pressing - it places too much stress on my lower back and I am kinda bored of the exercise in general. So I decided to do this and I am really surprised by how much I could do. I got the last set with 45 lbs on video...
Barbell Rows:
205 lbs x 3 reps x 3 sets
225 lbs x 1 rep
Low Cable Rows:
180 lbs x 8 reps x 3 sets
Facepulls:
100 lbs x 13 reps x 2 sets
Renegade Rows:
35 lbs x 7 reps x 4 sets
Pallof Press:
42.5 lbs x 10 reps x 4 sets Videos:
Press and Rows:
Overall Impression:
Decent session...
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