View Workout (Aaron Lin)
Strong upper
December 17, 2013 (Afternoon)
Exercise Type: Weights
Comments:
I finally wrote my training program down, and I'm gonna follow it more closley. I've kinda been autoregulating a bit too much.
no pre-workout, of course and i felt pretty good today.
started w/ flat bench. warmed up with the bar, then 95, then 115, then 135 and onto working sets with the deloaded weight of 160. did 3x5 w/ 160. nice and solid. My form is getting a lot better. My back is def tight and my arms are tucked and the bar is coming down to a lower position. not completely sure about leg drive still though. I'll have to be more conscious about that.
barbell rows. deloaded the weight to 205lbs. didnt use straps or a belt. instead I used the hook grip and did 4 working sets of 6 reps each. i was using less leg drive and i def felt it activating my upper back and lats more. then finished off w/ a set of underhand hook grip at 135lbs for 15 reps that was nice and easy.
onto OHP. using just 95lbs but now the reps are 5. did 4x5 easy, nice and powerful, w/ a narrower grip. dat pillar of power.
tbars. slightly higher reps now. did 7 plates of 25lbs, which actually maxed out the bar lol. i was planning to load a 35lb plate as the last one but the block of weights was too damn heavy to lift up and load the weight so i said fuckit. did 3x8 and that last set I dropped 2 plates down to 5 for another 10 reps or so.
solid workout