Upper back and shoulder work tonight -
Axle presses -
1x10 @ empty 55 lb. axle
1x5 @ 145 lbs.
1x3 @ 175
1x2 @ 200
Changed to push presses, need to work on those as my technique has gone to hell from not doing them for 4-5 years now -
3x8 @ 200 lbs.
Far from ideal, but I know it just takes time to get technique back to being decent again.
Barbell rows -
1x5 @ 135
1x5 @ 185
2x12 @ 235
2x20 @ 185
1x40 @ 135, just wanted to see how many reps I could crank out before I'd be too gassed to keep going
V-Handle seated row w/ black EliteFTS monster band, about 160 lbs. tension at start, around 220 or so at finish each rep -
In between the upper back stuff, I would put in a set of speed triples for push presses @ 150 lbs., just working on being fast and getting it overhead in one snap. All the strict pressing these years has slowed me down, gotta get that fixed, so an extra 30 reps to practice should help!
Sled rows with D handle -
2x20 @ 350 lbs. each arm on astroturf area
Wrapped up with 3 circuits of assistance work:
Face pulls with red mini band looped around squat rack pillar, 20 reps, no rest, then...
Safety squat bar Hise shrugs, (sets werr 1x25 @ 315, 365, 415), then...
Face down on incline bench DB front raises, 3x20 @ 25 lb. DBs
That was it, totally fried afterward, nothing left to give.
One more week of normal training, then I'll be attempting the cutting plan that a friend of mine has been working on (he can shed 30 lbs. of fat in 2 months with no problem any time he wants, so he seems to know what he's doing
), he came up with a veganized version, so I'm giving it one last go to try and cut the last 10-15 lbs. of crud weight I've always wanted to get rid of, then it's back to getting strong again this summer. Gonna be weird being below 220 for a bit when it starts since I haven't been below that mark in about 10 years, but if it does what it's supposed to, I'll enjoy having single digit bodyfat numbers for the first time. But, first, gotta deadlift and squat again this week, need to enjoy my time of normal stuff before it's a month of primarily liquid meals and lighter short rest period work!