Snatch grip high pulls: ramp plus ladders format. Ramp up to day's 1RM, then decrease weight and do singles until I get to 245 pounds then I add a rep and each decending set after that. I decrese the weight by ten pounds and add another rep. It looked like this:
155 X 3, 205 X 3, 230 X 3, 250 X 1, 270 X 1, 280 X 1;
275 X 1, 270 X 1, 265 X 1, 255 X 1, 245 X 2, 235 X 3, 225 X 4, 215 X 5, 205 X 6.
I thought I'd do something different for Thanksgiving, so I did this. Added some ab work and called it a night.
Partial overhead presses in Hammer Smith machine from eye level to six inches above head. Weight is plates on bar only and reps are geared for strength thus in the 3 range, except for first set which was a warm up set:
50 X 5, 60 X 3, 80 X 3, 90 X 3, 100 X 3, 3, 3, 3, 3, 3, 3, 3, 3, 3;
Used same logic on standing dumbell lateral raises: first three sets could be considerd warmu ups as I had reps in the tank:
25 X 5, 30 X 5, 35 X 4, 40 X 3, 45 X 2, 2, 2; third set reps were getting sloppy so terminated the lateral raises.
Same logic in seated incline benchs in Lifefitness iso-incline bench press machine:
Standing overhead press with bands--pair of mini's--format: 5-3-1:
105 X 1, 115 X 1, 120 X 1this rep was a real grinder.
Hammer iso-lateral lat pull down:
80 X 3, 90 X 3, 3, 3, 3, 3;
Ab work and band pulls and presses.
I'm tinkering with a strength rep factor scheme I cooked up when I use the gym's new Hammer or Lifefitness machines. My reasoning is if the use of barbells for strength uses 1 to 3 reps to build strength, why not the same rep scheme when using machines? Granted, when using machines one is locked into the strength curve of the particular machine but one is still subjecting the muscles the machine is designed to work to a stress. If one's goal is strength then using machines as accessary work, why not go for strength instead of the normal 8 to 12 reps? You can get volume by doing more sets. I'm going to play with this idea for a while and see what happens.
155 X 3, 205 X 3, 230 X 3, 250 X 1, 270 X 1, 280 X 1, 290 X 1 [day's max];
95 percent of day's max: 275 X 1; 92.5 percent of day's max: 270 X 1; 90 percent of day's max: 260 X 1
80 percent of day's max: 230 X 3, 2, 1; 3,2,1; 3, 2, 1; 10 second's rest between sets in each cluster and 30 to 45 seconds rest between clusters.
I think I solved my wrist problems by moving my snatch grip out further. Today's weights didn't cause any problems and my ramp max today was a shade over 90 percent of my PR. All in all, a good workout to start the week.
Standing overhead barbell press, working sets 88 percent 1 RM:
95 X 3, 110 X 3, 125 X 2, 135 X 2, 150 X 1, 1, 1, 1,1; felt a slight strain in my groin on the fifth single and terminated the set. I originally
planned 8 to 10 singles. Don't feel anything strange in the area now, but being an old fart, I wasn't going to risk a lingering injury.
I finished up with some barbell rows--Pendley rows and Meadow's rows in the Smaith machine;
95 X 10, 105 X 10, 115 X 10; these weren't hard but went light;
Meadow's Smith machine rows in Hammer Smith machine; weight is plates on bar only:
90 X 6, 110 X 6, 140 X 6;
Not a hard workout , except for the barbell overhead press as I was a bit sore from Thursday's snatch grip high pulls.
This is the time I normally get ready to travel to the gym, which the manager will open for a consistent group of extremely early birds trainers, including me. [The gym normally opens at 5:00 AM, but the moring manager comes in early to train himself and there are normally four to eight early birds waiting for him, including me. However, a nasty ice storm is currently raising havoc in our area--Washington, DC suburb, so I did a short band combo in my apartment. If the weather and my schedule cooperate, I may be able to hit the gym later. If not, this short intense band combo will have to suffice. The combo consisted of the following done one after the other, rest is time to set up the next exercise and doing it--probably around 30 seconds at max: 1.] standing overhead press using a wooden dowel as a barbell; 2]snatch grip high pulls using a mop handle as a barbell; 3] lateral raises using a tubular band with handles; and, 4] concluding with, band face pulls; It went like this:
1. standing overhead "barbell" press using two monster mini bands: X 15, 15, 15;
2. snatch grip high pulls,using Elite Fitness short mini's; X 10, 12, 12;
3. lateral raises using a tubular band and handles--band supposedly 20 pound rated: X 12, 12, 12;
4. Face pulls: mini X 12, 12, 12.
Not as intense as my normal early morning efforts but, at least, I did something which is better than doing nothing.