Very nice workout today. I decided to give rows a rest today to keep my row and bench progressions in sync and did shrugs instead. They were alot stronger than I expected them to be, which is always good. Face pulls were strong, and chins/pullups were great. I haven’t done heavy chins/pullups in a while and I am trying to get back into hitting those consistently. I would like to break my long standing +150×2 hammer chin PR I set a long, long time ago when I was 15lbs lighter. Swimming was great, but my knee was bothering me again. I am hoping next week’s lower deload allows whatever it is to heal up. I will probably lay off sumo deads for while and stick to sumo sldls as a ME movement and conventional and zercher deads for assistance like I have been doing lately.
Shrugs:
135×12x1
225×10x1
315×5x1
405×5x1
495×5x1
585×5x1
675×5x1 (PR)
700×6x1 (PR)
Wide-grip Cable Face Pulls:
281×5x3 (PR)
Extreme Wide-grip Pullups:
+25×5x2 (PR)
Chins:
+50×5x2
Hammer Chins:
+50×5x2
EZ Curls:
95×8x1
115×8x1
135×8x1
115×8x2
DB Hammer Curls:
60×20x1
Swimming:
1000m - 20 laps - 31 minutes
+ stretching
Duration: 80 minutes
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