Splits are gone. In come kicks to fill out the breaks (front, turning and side, inc. double-ups). At the end of some of the exercises I have added an intense change of flavour but the basic recipe is the same!
Warm Up (5 mins)
Main (30 mins)
1a. Deadlift/RLL (one or two warm up sets, 5x95, 3x118/115, 1x135/128, 4xRLLs)
1b. HSPU/Press/Snatch/MTBs (8x18kg, 8x18kg, 6/8x18kg, 4xHeSPU)
2a. Tucked Ice Cream Maker (8, 8, 8)
2b. Assisted OACs (8x47kg, 8x47kg, 8x47kg, 4xAlt One Arm Lowers)
2c. Wall Planche Press Ups (8, 8, 8 dropped intensity by moving hands forwards to reach target)
Bold = Achieved (if short of target)
Another great session. i reached all my chinning targets and added on the one arm lowers. The OALs were a bit too quick on the last set as fatigue set in, but reaching 3x8 on the OAC is an improvement on last time. A BIG improvement.
The deadlifts are coming on. I could push it harder and faster, and am tempted to do so. Today was more of a consolidation, but with a RM of 150kg, there is gas in the tank yet. The RLLs felt weird after the DLs and highlighted a loss of technique since dropping RLLs from my standard routine. It was a good idea to put them back in.
My ICMs suck. I don't have much room in my gym to work on technique, but even tucked, they lack quality. I need to reflect upon them in my routine.
The DBPs were taxing. I improved my reps and had little left for the HeSPUs, feeling strangely light and heavy at the same time. Again there is room for technique improvement here.
Friday, 16 July 2010
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