It’s great to be in the rack once again. I’d almost forgotten what it’s like to be sore all the day following a workout – something which I’ve experienced a few times this past week.
In addition to numerous impromptu sets of chin-ups (the bar calls out each time I pass the doorway), the outlined routine has been followed; up to the main lifts anyway. The items dropped (if time is limited or I’ve managed to wear myself out on the main lifts) are accessory exercises. The volume should pick back up over the next couple of weeks, and these should become regular players.
As well as assorted ab work, plyometrics, bodyweight exercises and a few sets of band moves (no kettlebell swinging this week); the primary lifting has consisted of :
Squat 8×2@60/132
Floor press 2×10@40/88, 9×3@60/132
Deadlift 2×10@60/132, 2×8@80/176, 5@100/225, 3@120/264
With the deadlifts, these were done from the lowest pins (wooden floor) with a few layers of rubber matting inside the rack to make up most of the height difference (probably still an inch or two off the floor). Sumo stance and double overhand grip throughout.
Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.
Cheers.
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