Friday, March 15, 2013

The Pump Continues!

The pump continues, y'all!  YEAH BABY!!!! HA!  All Arnold references and jokes aside, it's been a great week to refresh the mind and body for the next training cycle.

These transition periods are essential for continued growth.  If nothing else, the importance of this week is to give the mind and CNS time to completely recover after being taxed heavily with such high intensities for an extended period of time.

The change of pace and "new" training stimulus is also making it fun.  Who doesn't like to get their pump on every once and a while?!? I can, however, see why this can get boring for some over a very extended period of time.

I also got some work in on some lateral speed mechanics.  It was more of a tutorial for me to get better at coaching it.

Here's a look at what I've been doing the past couple of days:


Super Set:

Narrow Grip Bench
4 Sets of 10 Reps
135#, 145#, 155#, 155#

Keiser Cable Tricep Extension
4 Sets of 10 Reps For Speed

Super Set:

DB Skull Crushers
3 Sets of 10 Reps @ 35#

Weighted Planks
3 Sets of 45' w/ 25kg

Keiser Shoulder Internal Rotation
3 Sets of 10 Reps


Lateral Speed Mechanic Progression
15 mins Performing Various Drills (Will Elaborate on a Later Post)

Back Squats
3 Sets of 10 Reps @ 60%

And lastly, for your entertainment and in the spirit of body building, here's a clip of Arnold's best lines from the movie Commando:

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