50/20
1a. Bench
250x7; 250x5; 250x3; 250x6; 250x4; 250x3; 250x5; 250x4; 250x2; 250x2 (41 reps, +1)
1b. Chins
4; 4; 4; 4; 4; 3; 3; 3; 2; 1
2. Cable Row
120x10; 120x10; 120x10; 120x10
3. Poundstone Curls
60 reps (+10)
4. Russian Barbell Twists
70x8; 80x5; 90x3
Notes
Just a so-so session. We started lifting at 11am because one of the guys had stuff at the end of the day. I never really got into a great groove. Maybe its because my nervous system wasn't primed for strength this early in the day blah blah, but really I just was in the mood for a punch-in, punch-out type session.
My abs are really sore from the ab wheel yesterday. Even though I can only do a couple reps, I'm happy about this. I worked up to 3x15 on the deadbugs, and now I can finally brace my core enough not to feel it in my lower back on the wheel. Overall though my anterior core is pathetically weak. Part of the issue with anterior pelvic tilt is elongated rectus abdominus. I think the elongated part is what makes isolated rectus movements realy difficult for me.
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