press-row-backside

Press + Row :: Pre-Powerlifting TRM Week 5

Mood: Git ‘er dun.

So sick of missing so many workouts  but so thrilled not to be missing so many this week.

Here’s the workout:

Warm-ups:
  • KB Halos – 16kg 3×10
  • KB Goblet Squats – 16kg 3×5
  • Push-ups 3×10
  • KB Shrugs 106# 3×5
Training:

From this point forward, I will be doing contrasting exercises. For example, Day 1 will be Squat and Press–essentially, contrasting vertically. Day 2 will be Chest and Rows– contrasting horizontally. But today is not that day. I am doing Press and Rows. Shoulder Presses, Floor Presses, Pullovers, and multiple Rows.

  • Double KB Clean and Press – 106# 3×3
  • Single KB Clean and Press – 70# 3×3
  • 1.25 Tricep Extensions – 35# 3×5 – Only did these because I forgot them the other day. Normally it wouldn’t be a part of this set.
  • KB Pullover – 35# 3×10 – I think next week I am going to do pause and negative fewer reps.
  • KB Floor Press – 35# 3×10
  • KB Bent Over Row – 106# 3×8
  • Kroc Rows – 70# 3×10
  • Half Rows – 35# 3×10 – I honestly don’t know what to call these. I just like doing them for the bicep pump.

Results: Quite solid. It will be good to get back into the groove.

0 comments

Leave a Reply

Your email address will not be published. Required fields are marked *