8/11/17

This afternoon was a super solid workout... really enjoyed hitting these lifts and finishing off with a huge bicep pump. Very different training for me, but it is very refreshing and enjoyable. No chalk in the gym I'm at... it is a typical traditional gym... made the best of it though, made dead-lifting and the C2B pull-ups a lot more grip intensive.

A.
Clean-Grip Deadlift
5x5
Rest as needed

-315#, 315#, 335#, 335#, 355# ... no chalk/belt/double-overhand is ROUGH. I don't usually utilize this grip and it was very difficult for me, but this was a good change.

B.
Every 5 minutes for 20 minutes (4 sets):
Row 500m
20 C2B Pull-ups

-Complete ... fastest slowest were around 2:30 and 3:30 ... wasn't too concerned with my times ... had to break these up a lot ... not used to the lack of chalk and shitty 'globo gym' pull-up bars. Still got the work in and tried to go as hard as possible.

C.
3 Sets of:
Lat Pull-Downs (110#) x 10 reps
Rest :60
Double-KB Front Rack Hold (2 x44# KB) x :60
Rest :60

-Complete ... good accessory.

D.
3 sets of:
DB Rows x 20 reps (10 each arm)
Rest 2:00

-Complete at 75# across

E.
3 Super-Sets:
Standing EZ Bar Curl (60#) x 10 reps
Standing DB Curl (2 x 20# DB) x 20 reps
Rest :60

-Complete ... light weights here but got a great pump out of this.

F.
For quality:
100 Cable Curls*
*Start at 42.5# for max reps, then drop 5# for max reps, etc etc until reaching 100 reps

-Got about 20 at 42.5# ... went downhill quickly from there ... last 20 reps were with 7.5# ... huge pump on these, fun/silly pump finisher.