Press deload workout
Lateral raises: (dropset)
SUPER SETS (curls - band)
Football bar hammer curls: (empty bar - 25lb)
x34 - wide grip
x33 - mid grip
x33 - close grip
Band pull aparts:
Do you know how to simultaneously deload and set a new PR? Miss both attempts you take at it! A little bummed I didn’t get that one, especially with how well the presses moved last week, but the 1RM press continues to be an enemy. The first rep was a pretty solid attempt, the second not so much. Went ahead and messed around with stuff for the rest of the workout since deload weeks can be made fun.
Took another stab at 30-10-30 and I must say, the pump you get from it is pretty real. I did have to take a second and have a chuckle, as I was able to complete the full ordeal on chins with effort but no real drama. I saw something along the lines of it being an extremely impressive and rare feat to do so posted over on that forum, and while I’m pretty decent at chins, I wouldn’t consider myself anything more than pretty decent there. Hardest part was holding the damn bar due to the humidity. I’d wager that having a climbing background helps with the slow eccentrics quite a bit and that may give me an advantage, but I’m sure other folks with strong chinning numbers could do this too.
The dips went well too, I just ran out of ROM during the second slow eccentric. I went pretty deep initially but once I had the pump going I couldn’t get as far down haha.
Speaking of pumps, that shoulder dropset was mind bending. I paused all the reps at the top for a good count and by the end of the 10s I wanted to quit, never mind do 60 more reps.
No rest on the final superset of curls and pull aparts, just jumped back and forth to finish the pump and get out. Took my time between press sets but everything after went quick.