Worked the heavy bag for 3 rounds for 3 minutes each, then did 1 hill sprint followed by a 20 min jog last night.
225 x 5
250 x 5
285 x 5
225 x 13
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Last 2 sets super-set with dumbbell rows (unilateral)
100 x 10
115 x 9
Close-grip Swiss bar bench press
195 x 8, 7~drop-down to 155x5
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Super-set with dumbbell rows (unilateral)
125 x 9, 10
Seated overhead dumbbell press against bands
50s x 7 ~ drop-down to without bands x 3
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Giant set with rear-delt lat raises
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Keg curls
160 x 10, 10
I totally meant to do Meadows rows today in light of his recent passing but I forgot. He definitely had an influence on me in the 2000s.
John was just a legit good dude. Not enough of those these days.
ReplyDeleteGood to see the forearm healing up and getting some bag work in.
For sure, definitely one of the few names I paid attention to if I saw it attached to a T-Nation article in my feed. And thanks, it was really bad a few weeks ago but I think I put the worst behind me with not much sacrifice aside from a brief reprieve from heavy pulls.
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