EASTER WEEKEND WORK OUT

SAT. APRIL 7

At home for Easter training at the NORFOLK FITNESS CENTRE an old gym from "back in tha' day"

No trap bar or APOLLON AXLE thick bar there so changed up a few things.

Regular Olympic bar Deadlift (belt, no straps.)
195 (50%) X 10
235 (60% x 10
295 (75%) x 20
(Weight is heavier here because of the different variation and being able to lift more with the thicker bar to grab.)
Alternated with 20 reps of
Pullovers 50, 60, 75 lbs. as before.

(Feeling a slight tweak in my back after the first few but worked itself out and finished with energy to spare! Pullovers helped stretch this out.)

Zercher Squats
(Version with the bar cradled infront in the crooks of arms. LEGS, BACK, BICEPS, ABS, CHEST to crush the bar to you.)
1x 10 at 175
1 x 10 200
1 x 20 at 265
(Did these instead of Trap Bars)

Alternated with Pullovers in the same way as above.

Shrugs with the bar behind me to hit the trapezius muscles more in their anatomically correct position on the back as done before.
1 x 10 with 250
1 x 10 with 300
1 x 20 with 390
EASY!!!

Cable Straight Arm Pulldowns
1 x20 with 80, 110, 130 lbs.
(Changing things up. Pull the bar from above you straight down infront with a wider grip til stomach level. Chest out, shoulders back as you pull the bar down.)

RUN AND LIFT 6 X 5 at 40% max
Alternating sets of Standing Shoulder Press x 5 (85 lbs.) with 6 laps around the club running track.
(Fast explosive light presses with sprints around the track. Keeping MOBILE AND HOSTILE! Upper body with presses and lower body runs interval combos for the whole body.)