Strength I, Workout B-1
Warm-up - CP2:
--hip crossover (Alwyn calls it "lower-body Russian twist"), 5 reps each side
--scorpion twist, 5 reps each side
--lateral lunge, 5 reps each leg
--crossover lunge, 5 reps each leg
--sumo squat-to-stand, 5 reps
Work:
SUPERSET
--BB bench press (6/1/6/1/10-12, 311, 180RI) - 6 @ 135lbs, 1 @ 185lbs, 6 @ 155lbs, 1 @ 205lbs, 12 @ 135lbs
--bent-over BB row (6/1/6/1/10-12, 311, 180RI) - 6 @ 95lbs, 1 @ 135lbs, 6 @ 115lbs, 1 @ 165lbs, 12 @ 95lbs
SUPERSET
--close-grip lat pulldown (2x6-8, 311, 120RI) - 6 @ BW, 6 @ BW
--DB shoulder press (2x6-8, 311, 120RI) - 8 @ 30s, 8 @ 40s
lower-body Russian twist (2x10, 101, 90RI) - 10 @ BW, 10 @ BW
Notes:
--This workout took FOR-E-VER, but I understand why.
--I opened and closed with the same movement. Awesome.
--So my pulldowns turned into chin-ups, just more closely gripped than normal. Awesomer.
--I may have to break out my weight belt for prescribed chin-ups on Friday. Awesomerer.
--I could go heavier on bench press if I had a spotter, but hopefully lacking one will allow my row to catch up (concerns addressed below).
--Two concerns: 1) My bench numbers almost mirror my squat numbers (the last set being the exception). 2) I've been working on an internal shoulder rotation imbalance for awhile and have done very well at correcting it. I just wonder if the strength discrepancy shown here will promote the imbalance again. I'm hopeful that my regeneration work will avoid that.
--It's been awhile since I've lifted heavy on upper-body, and to the exclusion of lower-body or full-body, at that. I didn't sweat nor do I feel nearly as drained right now, but I know I'm gonna feel it tomorrow
--Point of information: for those of you following my ramblings in the Off-Topic random thread du jour, I did, in fact, have undies to wear to the gym today.
--Point of information: RedLefty is a tool.