[Phaedrus49er]

Strength II, Workout D-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
--wide-grip pull-ups (4/4/8/12, 201, 180RI) - 4 @ BW, 4 @ BW, 5/3* @ BW, 4/8* @ BW
--BB push press (4/4/8/12, 201, 180RI) - 4 @ 155lbs, 4 @ 155lbs, 8 @ 135lbs, 12 @ 95lbs

SUPERSET
--wide-grip seated cable row (4/4/12, 211, 90RI) - 4 @ 220lbs, 4 @ 240lbs, 12 @ 180lbs (note: on double-pulley station)
--DB incline bench press (4/4/12, 211, 90RI) - 4 @ 60s, 4 @ 60s, 12 @ 40s

SB Russian twist (2x6, 202, 90RI) - 6 @ 25lbs, 6 @ 25lbs

* denotes BW pull-ups / assisted BW pull-ups (used push press bar in rack hooks with feet on floor for least-possible help)



Notes:
--The ankle-grabbing work week closes with a five-hour night of sleep and a larger midsection thanks to my body screaming at me over this schedule (hooray for cortisol). I went ahead and banged this out despite REALLY wanting to take a nap first.
--Like last phase, I switched up the exercise order to put pulling movements first.
--I opted to do "assisted" pull-ups rather than wide-grip lat pulldowns because of my gym's equipment set--I'd have to maintain possession of two stations on opposite ends of the facility for the lat pulldown/push press superset (as well as the second superset, to a lesser extent).
--Speaking of pull-ups, I did a LOT more of those than expected in general, lack of sleep notwithstanding. My grip was rock-solid, a big surprise after yesterday, but I have to say that using that quasi-chalk has made a HYOOGE difference in my grip.
--I'm about to max out the seated cable row stack, but there are no other free-motion options for this movement at my gym. There are two or three free weight-loaded machines that simulate this, but the paths of motion are fixed. No thanks. I may alter the tempo if I can't increase the weight.
--For those of you who've done or are doing Swiss ball Russian twists, are you laterally shifting your torso while rotating so as to maintain balance, or are you only rotating your torso without the shift? If the latter, I'd LOVE to know how you're doing it because when I try it, the ball rolls with me, and I get more intimate with the floor than I care to. Ya know, chaffage and all... *ahem*...
--While there's still a LONG way to go, I'm starting to see fingernails.
--Still no additional word on the May 3 event--registration was supposed to be available mid-March, but nothing so far. Not good.