MYTHICAL BACK AND CHEST

MAY 31ST
JUIJITSU 1 hr. (Belt grading coming up so getting very technical. Did a lot of throws and set ups, footwork for throwing. I like that and found it helpful.)

JUNE 1ST
Light high rep Chest/Back day.
I figured since doing so much heavy back work and pressing for a while, I should lighten up and almost do some active recovery and endurance to give my joints a rest. No belt or straps.

ABS Crunch 100 reps
Lying Knee Raise 100 reps

CHEST - BACK
(Based on a routine of former Mr. Olympia bodybuilding legend, Sergio Oliva who represented Cuba as a weightlifter in the Olympics before becoming a champion bodybuilder known as "THE MYTH". )
Bench Press 1 x 100 with the empty bar
Bench Press at 60% of 1RM (185)
alternated with
Wide Grip Pinch grip Chins (grabbing the top of the power rack cage with a pinch grip bodyweight only. Very tough on fingers/grip!)
Aimed for 10 x 20 each

Incline Barbell Press (bottom position in the power rack like the bench press earlier) 5 x 20 at 60% of 1RM (165)

T - Bar 5 x 20 at 60% of 1RM (135 lbs.)
(We have 1 of those where you're laying against the chest pad more like a prone row and you have to take the weight over off the hook pulling it from the side. I don't like this version really. Awkward with the sideways pull off the weight. I like the old straight up version. Someone must sell these telling you "THEY'RE BETTER FOR YOUR CORE! DOH! Yeah, until you rip your rotator cuff out pulling the weight off the pin in that side saddle way. I usually use straps here so I can think about only doing the weight.)

Flyes 5 x 20 at 60% of 1RM (50's)

Front close Grip Lat Pull 5 x 20 at 60% of 1RM (160)
(Did the Chin ups wide so doing the Lat Pulls close to work another part of my upper back with the different grip.)

Dips 1 x 100 (bodyweight only)
(Head down for more chest involvement.)

Gave my back a rest from heavy deadlifting this week.