TweetMy Twisted View of Powerlifting
Friday
15 Nov 13
Auxiliary Day 1
20 minute stretch and warm-up
Bench:
(no wraps or belt/touch and go--no bs high bounce)
(1 minute rest)
(close grip)
2 x bar x 20
135 x 20
(pinky on bar ring)
185 x 5
(wraps and no belt/ring finger on bar ring)
(2 minute rest)
2 x 225 x 12
Very good warm-up for the 4-board.
4-board Bench:
(wraps and no belt/ring finger on bar ring)
(touch and go--no bs high bounce)
(2 minute rest)
275 x 3
2 x 325 x 10
Good for today.
In case you're wondering how I'm doing these alone.
It's called the 2 loose t-shirt syndrome. You get the picture?
Dumbbell Rock 'n' Rolls:
(1 minute rest)
15 x 10
30 x 12
40 x 8
(1.5 minute rest)
60 x 6
70 x 6
(triple drop)
50 x 5
30 x 10
20 x 20
Tris are fried now Hard and tight.
Especially at the elbows.
Seated Calves:
(3.3.3 tempo)
(toes straight and 24" apart)
(1.5 minute rest)
135 x 12
225 x 12
315 x 12
405 x 12
275 x 27
Calves are burning now.
Target Stretch:
20 minutes worth.
Comments:
Solo today.
Had to go out and help dig an 80ft drain line at work today(in the rain) cos a few of the laborers decided to lay out drunk today.
So that pulled me out of the fab shop and 1 other.
My training day was still good none the less.