A little back and stuff

[Lord_Suston]

Today I switched up a few excercises in the gym and am sore as hell....
Lat pulldown palms close and facing in.
120x12 Warmup 150x12 warmup
180x 8 180x 8 200x8 should have gone higher but am working on my form, 1sec contraction, pause, 2-3sec negative

Barbell rows
135 x 12 warmup 195 x 8 195x8 pretty light but going slow on negatives is really hard on my musclular endurance, especially good form on all sets, will go higher next week

Cleans from floor
155x7 155x7 155x7 all set were done explosively with bar rest on the ground to ensure proper form. Huffin and puffin on the last set

Pullovers with 60lbs 2 sets all to failure

shrugs with barbell 185 for 4 sets of 12, nice squeeze at top, real easy need to bump the weight up a good hundred pound, but I am still trying to get good fomr down to minimize the chance of injury.

16 sets=35 minutes


5 x60m sprints only 30sec rest, now this was just plain awful, almost lost it on number 3 and 5, but I felt really good stretching out.

 

[PolishHammer1977]

16 sets=35 minutes

Effeciency. Looked solid man and I know what you mean by hurting on the sprints. Are you going into the superslow routine?

 

[Lord_Suston]

I might add one set of superslow to each excercise. But I am trying to work on bringing the weight down under control and then exploding up with full muscle contraction and no momentum from my stretch reflex.

I decide to really get going on my boxing drills so I wanted more cardio and foot speed, so I am keeping sprints in. But on weight I can get injured if I don't use proper form easier during boxing session due to the balistic force that is applied. So I wanted to minimize muscle pulls and more punishing forms of weightlifting to my ligaments and tendons.