This is the final week before ultimate spring league begins, so after the success of last week’s modified workout schedule, I’m trying a full week of the four-day push-pull program.
Hang Jump Shrug, 4 x 45/5
Back Squat, 3 x 95/10 and 1 x 100/10
Dumbbell Incline Bench Press, 4 x 25/10
Dumbbell Alternating Press, 4 x 20/10
Seated Russian Twist, 4 x 14/10
Plank walkup 4 x 45 seconds
Warmup was five minutes of rowing aiming for 4’/1K and 30 s/m @ resistance six, mobility circuit, and dumbbell complex with 20lb. weights. Like many people working out on their own, I probably underestimate how much I can lift on a given day. For me, a big part of these first three weeks has been figuring out my loads for the prescribed exercises. Looking at last week’s logs, I noticed a significant discrepancy between what I was doing on my Romanian deadlifts and my back squats. While I don’t imagine they’d be equal, it looked like I could be doing a lot more weight on my squats than I had been doing. So, today I bumped up my squats from 80lbs. to 95.
I was comfortable enough with these that I did 100lbs. for the last set. Maybe I could have gone 100lbs. the entire time. I’m interested to see how next week will look when I’m supposed to increase weight and decrease repetitions on everything.
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