Workout A - 08/09/12

Workout 4

POWER CLEAN

5xBarx3

2x25kgx3

2x30kgx3

3x40kgx3

2x45kgx3

BENCH

Barx12

40kgx8

60kgx5

74kgx5

81.5kgx5

74kgx5

74kgx5

74kgx10 PR

PULL UPS

3xBWx12 <90seconds rest

INCLINE FLYES

16kgx16

16kgx16

CURLS

5.5kgx15 +light resistance band

11kgx15 +light resistance band

11kgx12 +light resistance band

Worked out with T, and we had a really solid session. The cleans were looking snappy from T, we started to let our minds wander near the end but they looked good from him and felt good for me for the most part.

Bench was really easy actually, I was expecting 81.5kgx5 to be a challenge but it turned out to be very fast and compact, I enjoy the whole concept of microloading 1kg a week because I can barely feel the difference.

Pull ups were nuts because of the short rest times, we both had big time fatigue in the last set but came out with the numbers thankfully.

The flyes felt better than they did last time, I got a groove going and really got down to slow contractions and getting the mind-muscle connection with my chest. Really sore chest yesterday and today as a reward. 

Tried curls with resistance bands, and these really worked well. I was getting heaps of tension at the top, which is where the curls normally tapers in terms of difficulty. So I held the reps at the top for a beat and really went slow and got that squeeze. Will definitely be doing them this way from now on. Overall it was a very good day, and I feel better with this routine the more I do it.