All in all decent squat session. Hit the numbers I was looking for, and switched up the accessory work a bit to work on some weaknesses.
But first, the occurrence:
- Squat (paused) - 5xbar, 5x145lbs, 5x195lbs, 5x235lbs, 5x285lbs, 5x325lbs
- Squat - 5x355lbs
- Good mornings - 10x145lbs, 10x195lbs, 10x215lbs
- Thoracic extensions w/chain - 3x10 w/two chains
And a video of the last set -
And here's a picture of two rainbows:
So what? you may ask yourself.
Well, they're about as curved as my back during those last few reps, that's why. BUT unlike the majority of that set, they are parallel.
So there are a few things to work on- upper back and parallel. These can be aided by a lot of the same work- for me, I have chosen thoracic extensions to add into the mix, along with some good mornings and other back work.
Because back work.
The thoracic extensions are really much more simple than the explanation- on a 45° back extension, set the pad high, like mid abdomen or a little higher. Grab a plate or some chains- I like chains because I can just throw them over my neck and they can stay on between sets, but watch the beard, folks! Get yourself all situated like a normal back hyper, but instead you will be actively curling/rounding your upper back over the pad, then straighten/extend the spine up to your start position or a little more. The trick, a lot like standing cable or band crunches, is to isolate the movement so that you are not using your hips and legs at all- this is back only so dew it right, eh.
Another thing, as mentioned in the rehab post, I apparently didn't dedicate nearly enough time to warm up before the sesh as the skee watts, especially the last set, really got my left shoulder fried. Like painfully so. Live and learn, dew work and warm up better.
So at any rate, boom. Ran short on time to get the sumo deathlifts in, will get those in on the bench sesh coming up.
Because bench sesh.
Back work.
Bench sesh back work.
Oh, and Skrew is apparently coming back featuring at one time Memphis metal singer, Marcus Peyton-
Not a bad listen.
Go forth and destroy.
So what? you may ask yourself.
Well, they're about as curved as my back during those last few reps, that's why. BUT unlike the majority of that set, they are parallel.
So there are a few things to work on- upper back and parallel. These can be aided by a lot of the same work- for me, I have chosen thoracic extensions to add into the mix, along with some good mornings and other back work.
Because back work.
The thoracic extensions are really much more simple than the explanation- on a 45° back extension, set the pad high, like mid abdomen or a little higher. Grab a plate or some chains- I like chains because I can just throw them over my neck and they can stay on between sets, but watch the beard, folks! Get yourself all situated like a normal back hyper, but instead you will be actively curling/rounding your upper back over the pad, then straighten/extend the spine up to your start position or a little more. The trick, a lot like standing cable or band crunches, is to isolate the movement so that you are not using your hips and legs at all- this is back only so dew it right, eh.
Another thing, as mentioned in the rehab post, I apparently didn't dedicate nearly enough time to warm up before the sesh as the skee watts, especially the last set, really got my left shoulder fried. Like painfully so. Live and learn, dew work and warm up better.
Hopefully Adult Swim won't sue me. Because this shit is funny.
So at any rate, boom. Ran short on time to get the sumo deathlifts in, will get those in on the bench sesh coming up.
Because bench sesh.
Back work.
Bench sesh back work.
Oh, and Skrew is apparently coming back featuring at one time Memphis metal singer, Marcus Peyton-
Not a bad listen.
Go forth and destroy.
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