Thurdsday's Assistance Training

I heard 2 great quotes today, I'd like to start with these then we will get into today's training.

"You show me a guy who's afraid to look bad, and I'll show you a guy you can beat every time."

-Lou Brock

"Your word and your life have to match up."

-Herman Edwards (from the NFL Rookie Symposium)



With that said today's training looked like this:

I did a lot of upper back volume.

Bent over Rows
135 x 3 sets x 5 reps; 185 x 2 sets x 5 reps; 225 x 5 reps; 275 x 5 reps; 325 x 3 reps (strict)
Went 350 x 1 rep, was by no means strict, and I'm sure it looked pretty ugly

Reverse Grip Barbell Rows
135 x 5 reps; 185 x 5 reps; 235 x 5 reps

Bucket Rows
4 sets x 25 lb plates x 12 reps each

Lat Pulldowns
5 sets x 260 x 5 reps
2 sets x 300 x 5 reps

Ab Pulldowns
5 sets x 120 x 12 reps

Low Cable Horizontal Shrugs
4 sets x 120 x 15 reps

Cable Pressdowns
4 sets x 210 x 15 reps

Today was a good session.  Steve and FC did reverse band bench press.  Steve hit 445 x 1; FC hit a solid triple with 295.  Average bands were used, these bands of course were purchased from elitefts.com.

Solid week of assistance (and main) lifts for all over at the World Gym Dunellen.  I've really enjoyed hitting the ab pulldowns during the week, and I will plan on returning to speed bench work next thursday, probably vs monster mini bands.  The break from pressing work  plus Monday's de-load session have really allowed my left shoulder to heal up.  Planning on doing no physical activity tomorrow to be good and rested up for Sunday's max effort squats and Coan-Phillipi week 4.