Tuesday, August 7, 2012
Tuesday Workout
A1. 1 1/4 standing press @ 3021; 5-7 x 4; rest 2 min
A2. mixed grip chin ups @ 21X0; 3-4 x 4; rest 2 min
B1. DB push press @ 1010; 15-20 x 3; rest 90 sec
B2. CTB chin ups - amrap sets of 2 in 90 sec; rest 90 sec x 3
(STICK to tempo; press to nose/eye level, lower back down, then all the way up = 1 rep for 1 1/4 press)
A1. #45(7)/#55(6)/#55(5)/#55(6)
A2. All with #20 dumbbell
B1. All with #20 dumbbells x 20 reps
B2. 8/9/8 sets of 2
Somehow I got mixed up and did these A, B, C, D...but it came out to the same amount of work and it felt good.
Was in the garage with Dulce tonight. She did negatives for A2 and jump C2B's for B2 (i didn't have a band).
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How did the tempo 1 1/4 press go?
ReplyDeleteLooks the CTB were pretty easy, that's good.
A couple of bands might be a good investment. They are cheap, and in addition to pullups, you can use them for mobility, Dynamic loading, you can even fashion a dip belt out of one.
For Dulce, force a negative tempo of 5 seconds. Her tempo should be 51A1. It'll suck for her, but that's the price you pay to get a strict pullup.
I don't know what jumping CTB is.
I would have had her do kipping pullups, just get as high as she can on each rep.
The tempo 1 1/4 presses - focused on the negative coming down from the 1/4 like you reccomended and they were TOUGH. You can see I didn't make it to the 7th rep in 3 out of 4 rounds.
ReplyDeleteBands are definitely on the list of things for the gym. Wish I wasn't so broke.
Dulce couldn't even manage the 2 sec negative on pullups by the end of the 4 rounds. I do not think that she is capable of holding a 5 sec negative. Do you suggest getting her to go as slow as possible on her negative in that case? (Another note - I had her do all pronated. I believe she can get 1 strict pullup with supinated grip, but barely).
Noted. Kipping pullups probably would have been better.
Only getting to 6 reps could have more to do with weight than tempo. Its tough to know how far you're going to get with a tempo sometimes. Remember too, that pressing movements, more than any other, you'll see a sharp difference in output with even a small(5#) increase.
ReplyDeleteI'm not saying you should have done anything differently, it's just a note.
On Dulce - 1st yes, pronated grip at all times unless the RX calls for other.
On negatives - Yes, as long as possible, but include the 1 sec at the top.
Example, jump up to the top position and hold it for "1" before bignning the controlled negative. If 5 is not possible, go for 3. Then 1 second at the bottom, instead of just bailing and letting go right away.
Get Dulce to pay for the bands - She's the one that needs them. You probably just need one or two to start.