Where Strength and Size are the only goals

Posts tagged “pull ups

Sunday 3rd February 2013

Deload week

As much as I try and shy away from a deload, I’m also well aware of the benefits so took a well overdue one!

Press 30kg x5, 37.5kg x5, 45kg x5
Pull-ups – 50 total throughout session
Bicep curls 20kg x5, 25kg x5, 30kg x5
Stiff-Legged Deadlifts 45kg x5, 55kg x5, 65kg x5
Deadlift 67.5kg x5, 85kg x5, 102.5kg x5

Actually felt good to just work through the movements without maxing out – followed up with some shoulder prehab of 3×10 prone scarecrows with 4kg DB’s and some ab work.

Tuesday 27th November 2012

Slight alteration to yesterdays layout – I’m going to do Seated Press and Sumo Deadlifts for now and return to the conventional lifts once I’ve lessened my Hyperlordosis (hopefully!).

Seated Press 43.5kg x5, 50kg x5, 57.5kg x9+2+1

Sumo Deadlift 107.5kg x5, 125kg x5, 140kg x7 – followed up with 107.5kg x10. Form a bit ugly on the heavier sets so going to drop the weight and focus on technique.

Pull-ups x10+3+2

Bicep Curls 22.5kg x5, 27.5kg x12+5+5

Stiff-Legged Deadlifts 75kg x5, 90kg x12

Why you should do chins/pull ups

Just a quick post of a couple of articles today – 10 reasons you should do chin ups and try gymnast extended chin set