Support Day....
Warmups
Barbell shrugs: 135 x 10, 225 x 7, 315 (strapped) x 10, 405 (strapped) x 5, 5, 6 -- my grip was for shiz today.
Rack walkouts/unrack & hold for 5-count: 225 x 2, 315 x 2, 365 x 2, 405 x 2, 455 x 2, 495 x 2 -- really, I just wanted to use this as a functional core exercise and to trick my body into think I'm serious about squatting that kind of work. It was also just practice unracking without quadding the weight out. It was pretty fun.
Pull-down abs: 170 x 20, 180 x 15, 200 x 10, 200 x 10 -- no cramping today.
Internal & external shoulder rotations: both 20 lbs, 20 reps on the internal, 15 reps on the external, 3 supersets with no rest.
Face-pulls: 100 x 12, 120 x 10, 10, 10(? ... can't remember if I did a 3rd at 120
)
Finished off with some stretching on a mat. Wish I had a foam roller or something like that ... I could really use it about now.
It's possible that this all was very unwise the day before my max effort leg/back day; but we'll see tomorrow. LoL! Happy lifting to all!
