Lost a week of training due to travel, stress and too many late nights at the office, got back in the saddle again tonight and got my ass in the gym to continue where I left off, but opted for shoulders/upper back today for my 1st session back after a break -
Weighted pull-ups -
1x5 @ bodyweight (219 lbs. clothed)
1x3 @ 45 lbs. added on
1x3 @ 70 lbs. added on, 3 second deload with feet on floor between each rep
1x3 @ 90 " "
1x3 @ 95 " "
1x3 @ 100
1x3 @ 105, got eyes to top of bar level, but too tired by that time to get that last 2" ROM for a good pull
1x10 @ 45 lbs. added, no feet on floor, all from dead hang
1x15 @ bodyweight, all from dead hang
Definitely feeling good with pull-ups, goal is to get a 120 lb. added pull-up this fall @ around 210 lbs. bodyweight, that would be quite nice
Axle power clean and press (clean once, press all reps after clean) -
1x5 @ 55 lb. empty axle
1x5 @ 145 lbs.
1x5 @ 165
5x5 @ 190
1x10, 1x8 @ 170
Feeling better, didn't miss a single clean today, technique is improving for sure. Adding 5 lbs. for each of the next 2 sessions, once I get 200 for 5x5 easily enough, it'll be 3-4 weeks of high rep work with 180 for prep in case I do enter that contest in August, hoping to get 15 reps with it by that time
1-arm row with wide white Elite FTS mini band connected to 2" thick Rolling Thunder revolving handle, strapped around 150 lb. dumbbell with about 30 degree forward torso lean. Was about 60 lbs. tension at start, about 120 lbs. at end of pull, focusing on a good lat squeeze while getting in some good grip work at the same time, did 3x20 each arm with these.
Wrapped up shoulder work with 3x20 each arm for lean-away rubber cable w/handle lateral raises, one end tied to base of squat rack, probably 25 lbs. tension at top of lift on each rep.
Did two quick circuits of bent over dumbbell rear delt raises for 2x20 @ 20 lb DBs alternated with 2x40 bodyweight hanging lat shrugs from the pull-up bar, and that was it. Totally fried after an hour, 85% humidity just doesn't do me any favors on nights like this.
Rest tomorrow, will get that leg day in on Wednesday!