50/20
1a. Bench
250x8; 250x6; 250x6; 250x5; 250x4; 250x3; 250x3; 250x4; 250x2; 250x1 (42 reps +1)
1b. Chins
4; 4; 3; 3; 4; 3; 3; 3; 2; 1
2. Bent Rows
135x8; 135x8; 135x8
3. Farmers Walks
3 sets w/ 125 per side
1 set w/ 85 single arm
1 set w/ 85 double arm
4. Poundstone Curls
65(+5)
Notes
Solid Friday workout. Busy, slightly stressful day, but started to feel better when I was lifting.
I'm waiting for my "breakthrough" bench day with the 50/20. I've been progressing pretty rapidly with squats, but the bench has been somewhat of a grind. Part of the problem is supersets with chins. Obviously these chin reps are really low, but we have three guys for the 50/20 sessions. We still manage to get 9-10 bench and 9-10 chin sets in. That means 3 guys are getting 50-60 sets total in the same 20 minutes. Its constant movement with the spots, weight changes, benching, going to the chin racks, etc. Literally constant. So, maybe I'll talk to them and see how they feel about just going straight bench next week. Its starting to feel a little frantic.
Bent rows felt therapeautic. Now that I understand body positioning, going light in a neutral position just feels amazing on my scapula. For whatever reason, the mind muscle connection on bent barbell rows is even better than cable row.
Went too heavy on the farmers walks. Farmers walks with heavy dumbbells is just shitty. I'm constantly thinking how much better it would be with regular farmers bars.
You might even try just doing 3 chins between each bench. If you do 10 sets total, you're still ending up with 30 (which is what you got last time). If you feel the need to, bust out 1 extra set at the end.
ReplyDeleteAnd I know what you mean about farmer's walks. Honestly, doing them with a DB is pretty pointless, IMO.
Yea, I like the chins between sets but its like if we are supersetting bench and chins, we basically have 30 second rest periods lol. (20 sets in 20 minutes). At this point I kind of just want to start doing higher rep chins. They are pathetic, but since I do the straight dead hang to hard retraction/ribs down, basically I can only bust out a few.
ReplyDeleteAgreed re: farmers walks. I think I'm just going to do 1 arm from now on. I like 1 arm because I can really feel my core working.