Bench Support & Core
Tues Bench Support
Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 175
3 x 3 x 195
CG OH Mil
5 x 135
5 x 185
5 x 225
3 x 265
1 x 285
CG 3 Boards
8 x 225
3 x 8 x 255
WNG High Pulley Rows
5 x 10
Face Pulls
5 x 20
Thursday Core
Warm Up
SSB High Box Squats
10 x 135
10 x 225
2 x 10 x 315
DB Swings
3 x 12 x 50 ea side
*SS
*Stand Abs
4 x 20 x 150
*Alt DB Curls
4 x 8 x 35’s
Going up 5# on the swings doesn't sound like much but it adds 360# of volume to the movement. Small of my back is tired.
Ok work both days. Really sore after Sat so I had Lisa work on my shoulders and chest Tuesday night. Feel tons better now. Hurt like crazy while she worked on me though...
Maranatha
God Bless!
Warm Up
Speed bench
3 x 3 x 135
3 x 3 x 175
3 x 3 x 195
CG OH Mil
5 x 135
5 x 185
5 x 225
3 x 265
1 x 285
CG 3 Boards
8 x 225
3 x 8 x 255
WNG High Pulley Rows
5 x 10
Face Pulls
5 x 20
Thursday Core
Warm Up
SSB High Box Squats
10 x 135
10 x 225
2 x 10 x 315
DB Swings
3 x 12 x 50 ea side
*SS
*Stand Abs
4 x 20 x 150
*Alt DB Curls
4 x 8 x 35’s
Going up 5# on the swings doesn't sound like much but it adds 360# of volume to the movement. Small of my back is tired.
Ok work both days. Really sore after Sat so I had Lisa work on my shoulders and chest Tuesday night. Feel tons better now. Hurt like crazy while she worked on me though...
Maranatha
God Bless!
posted by Stump at 8:15 PM
2 Comments:
I never feel the dumbell swings in my back. why you think?
Probably form. I'm guessing if you stay more upright and swing more from the shoulder you will feel less in the back. I tend to round over and pop my back and hips which could account for how I was sore.
Not certain if there is a right or wrong way. I seem to get some good out of them.
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