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Post by nachtegaal45 on Mar 7, 2015 20:05:38 GMT -5
Old work mishaps have rendered it rather algic to pull;I have sciatica radiating like a sparkler down my left leg with
enough indiscretion in working out,ergo I've elected to switch preponderously to my main love in strength athletics:armwrestling!With God's
grace I'll still be pushing up good mornings,benches,and squats though,and 'tis good to be back.
Monday:
bench press:
warmups:
1x20@135,225
1x1@315
post-activation potentiation type of rep:
1x1@355
light/medium/heavy 5/3/1 style periodisation:
1xAMRAP with 320:23 reps
infitonic style eccentric to isometric hold:
405 for 12 seconds in chest-tri minimax
405 for 12 seconds at chest
4 sets of hypertrophy work
pullup eccentrics,wide-grip pullups
one-armed hammer grip rows with 180-pound stack plus accomodating bands
bicep isometric in lockup position:
warmups:
1x12 sec. with 50,70
10 sec with 180
cheating hammer curls,working up to 200 pounds with each arm for 3 repetitions(PR)
ab rollouts
Tuesday:
squat:
warmups:1x10@135,225/1x3@315/1x1@405
working set:
1x31@460
isometric bottom end squat:
20 seconds with 460
reclining medicine ball hack squats and crossbody lunges for hypertrophy
Wednesday:
tri hypertrophy work
Thursday:
good mornings:
warmups:1x10 with bar,135,1x3@205
workset:1x14@260
leg curls
Friday:
sidepressure isometrics with cable pulley:
left arm holds for 12 seconds with 50,70 pounds(taking it easy due to medial epicondylitis)
right arm up to 10 second hold with 170 pounds(PR)
constant tension delt raises and rear deltoid rows( no overhead presses yet due to elbow)
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Post by nachtegaal45 on Mar 9, 2015 20:51:55 GMT -5
today's workout:
bench press:
1x20@135,225
1x1@315,370
infitonic bench isometrics with band tension:(30 pounds at top,slack at bottom)
12 seconds at unlocked position,12 at tricep minimax,20 sec. at chest
390,375,360
working set:
1x28 with 306.25
bar unracking with 520,then dumbbell presses for a pump
light leg presses
armwrestling corkscrew presses with pushdown rope:
2x10 each arm with 40 pounds
1xfailure with 85 pounds
sidepressure pulley holds for time:
1 min each hand with 105 pounds
hip thrust circuit with one-legged and bilateral thrusts
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Post by nachtegaal45 on Mar 10, 2015 14:38:35 GMT -5
wide-grip pullup negatives,shrugs from a pullup position to start off today.
armwrestling pulldowns(hammer grip and unilateral to involve tightening of the startup position)
8 reps with 230 each arm,then burnouts with 150
pulldowns:
failure with 420,300,200 pounds
squats:(medium day)
warmups:10xbodyweight,1x10@135,225,singles with 315,405,445
submaximal reps,so 15 with 495
isometric hole hold:
15 seconds with 495 after superslow descent
crossbody lunges and some medicine ball hack squats for a pump
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Post by nachtegaal45 on Mar 12, 2015 21:51:40 GMT -5
overspeed eccentric hammer curls with catch(kinesiology-specific for catching/hitting in armwrestling)
85'ers each arm
hammer curls:110's to failure x 2 sets
started doing squats and forgot I already did them,bah.
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Post by nachtegaal45 on Mar 12, 2015 21:53:45 GMT -5
I've got that parochial sorta tunnel vision-I just want that armwrestling pro card baby,all I can think about is that WAL qualifier in New Albany in April.
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Post by nachtegaal45 on Mar 15, 2015 22:51:47 GMT -5
Friday's workout:
deadlift speed pulls: bunch of singles with 280
bodyweight leg curls with ankles under seatpad:(upper body movement only)
2xfailure
overspeed eccentric hammer curls: work up to 1x3 each arm with 100 pounds
crossbody cable hooks:work up to 1x3 unilaterally with 100 pounds
abdominal rollouts
Sunday:
dips,long head triceps extensions supersetted with presses parallel to floor
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Post by nachtegaal45 on Mar 18, 2015 21:01:59 GMT -5
Monday:
bench press warmups:
1x20@135,225
1x1@315,355(paused)
infitonic-style bench isometrics
372.25 with 30 pounds band tension at top
unlock the bar for 12 sec.,minimax 12 seconds,and chest level until failure
335 to failure
holds at arm's length with 525
dumbbell presses for hypertrophy
Tuesday:
squats:working up to 590 and was at 5 repetitions when my sciatica decided to rear its' head.
armwrestling starting position brachio-lat rows:
pyramiding to 255 pounds with one arm
medicine ball hack squats with bodyweight
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Post by nachtegaal45 on Mar 22, 2015 19:52:49 GMT -5
Wednesday:
table curls
hybrid row-curls with 105 for various grips
Thursday:
speed pulls with 225 for 8 singles,305 for 3 singles
good mornings:
135,225x5
280x12
2x3@225(paused)
Friday:
latisimoscapular retraction deadlifts(rounded upper back e.g. Konstantinovs)
505x4 above the knee
supersetted with shrugs at 505
same superset with 315 for 1 rotation
failure deadlift hold with 400
various cable exercises to kinesiologically mimic armwrestling movements:(presses,shoulder rolls)
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Post by nachtegaal45 on Mar 26, 2015 0:03:53 GMT -5
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Post by nachtegaal45 on Apr 5, 2015 22:10:30 GMT -5
Monday:
bench(medium cumulative fatigue day)5/3/1:
inspired by 3speed
warmups:1x20@135,225
1X1@315,372.25
working sets:5 sets of 3 with 330
infitonic isometric with 382.25 in unlocked,tricep minimax,and at-chest positions
first set last 5/3/1 variation:280 to near-failure close-grip
2 sets of dumbbell presses for hypertrophy
armwrestling sport-specific work with doubled bands and table:
2 circuits of Michael Todd style transitions,basic hooks,shoulder rolls,seesaw counters
outer bicep rows
Tuesday:
squat:
1x10@135,225
1x3@315,405
1x20@465
isometric bottom end pause for 30 seconds with 390
crossbody lunges and one-legged squats
lightweight ATG squats
brachialis/lat rows with d-handle and full shoulder stretch:
working up to 230
wide-grip pulldowns,Swiss ball leg curls
Thursday:
armwrestling table curls and triceps isolation work
speed pulls with light weight
Friday:grip work for deadlift and trapezius
scapular retractions supersetted with 405 pound shrugs
barbell hold with 540 to failure(I think around 34 seconds)
abdominal rollouts,took it easy on the shoulders due to rollover workouts.
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