Traps and Triceps? - Wednesday 5/26/10

V-Squat SHRUGS 3x8
8 reps with 4 plates on each side at "5 Mississippi" holds
8 reps with 4 plates on each side at "5 Mississippi" holds
8 reps with 4 plates on each side at "5 Mississippi" holds

Tricep Pushdowns/Pullaparts 3x50
10lbs x 50 reps
10lbs x 50 reps
10lbs x 50 reps
-> all slow and controlled

Squat Machine SHRUGS 4x12
220x12
300x12
400x12
400x12

Lower Back, Traps, Calves, & Core. Saturday 5/22/10

Reverse Hyper Extensions (Courtyard) 7x5
25x5
35x5
45x5
55x5
60x5
60x5
60x5

V-Squat SHRUGS!! 5x5
-> all with "1 Mississippi" pauses on each rep
4 plates on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5
4 plates + 25lbs on each side x 5

Banded Good Mornings (no weight) 6x10
1 blue (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10
1 blue (singled) + 1 purple (singled) x10

Seated Calf Raises 4x5
-> all reps with pauses
2 plates x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5
2 plates + 25lbs x 5 (tough)

Banded Tricep Pushdowns 3x20
20 reps with 1 red (singled)
20 reps with 1 red (singled)
20 reps with 1 red (singled)
-> all with palms facing down
-> just to get some blood flow through the elbows (not intense resistance but significant enough)

Banded Standing Transversus Holds
-> all with 1 purple (doubled) over lat pull down
6 reps with pauses
5 reps with "5 Mississippi" holds (super tough)
5 reps with "5 Mississippi" holds (could barely make it through!!)