4-20-09 Monday Workout:
2 Major lifts: Benchpress, Powercleans
I really felt weak tonight on benchpress. It may be from how the day went, but it was probably from working out 2 days in a row. Even though I didnt workout with heavy weights on Sunday, I wanted to go all out tonight, and dont think I was fully recovered yet. I am used to working out Mon, Wed, Fri…always having a recovery day, and off on the weekends. It has been working fine so far…
Should have done a 3rd set of 225 on powercleans, but that last set almost killed me. On a positive note, my powercleans seem to be improving. I’ve never actually completed 3 sets (tonight was no different) of 225.
Auxiliary Workout: Hanging Leg Raise, Front Squat Press, Bent over barbell rows, Modified planks.
Hanging Leg Raise workout:
2x15 in an “up” pullup position
1x15 in a hanging position
“up” pullup position hanging leg raises suck. Try it…you’ll see what I mean.
Front Squat Press workout:
I am considering cutting out this exercise. These actually hurt my wrists and neck. Not a good thing.
Bent over barbell row workout:
Tired at this point. Weight is not so heavy.
Modified Plank workout:
3 sets of 15
These are the modified 4 point planks. Arms a numb after doing these.
Additional exercise: Curl Drop sets
Curl Drop sets workout:
These were done standing, no rest period. We used two curl bars and had the spotter rack the 3rd set bar while we were doing the second set. Needless to say, since these were done after the modified planks…my arms were shot to hell.
9th set time was 3.67 seconds. I’m looking forward to see what my outside 40yd dash time will be. I hope under 6 seconds!!