Week 8, Tuesday 9/9
Back/Biceps/Forearms
Seated Good Morning w/ rounded lower back (90 second rest)
45x10
95x10
95x10
115x10
135x6
Chest-Supported Barbell Row (90 second rest)
45x10
95x10
115x8
135x8
Close-Grip Pulldown (90 second rest)
130x12
140x8
150x6
EZ-Bar Preacher Curl (90 second rest)
60x10
60x6
Farmer's Walk w/ dumbbells (60 second rest)
60x100 steps
60x60 steps
60x40 steps
Good workout today. I've never really gotten into good mornings until now, so I'm trying to work into them slowly. Tried them seated with a rounded lower back and arched upper back today, but will probably rotate seated, standing, arch, round, barbell, ez bar,etc. to see what I like most.
Also, those farmer's walks are fucking fantastic. My traps and forearms are toast. Although my grip is pretty damn shitty - I'd like to be able to make a lap around my gym floor (approx. 200 steps) with 90's or 100's in a few months.
I also made the decision to try a powerlifting competition next year. My squat and bench are shit, but my deadlift is pretty decent - I've done 405 at a BW of 176 for a single, so I can probably be half-assed competitive if I focus on it for 5-6 months consistently. Now I just need to wait for the 2009 competition dates to come out so I can find a meet to shoot for.