Saturday AM Assistance Training

Today's Training Looked Like This:

Bodyweight Dips
3 sets x 5 reps

Bodyweight Pull Ups
4 sets x 1 rep

Lat Pulldowns
220 x 8 reps x 4 sets

Face Pulls
150 x 15 reps x 3 sets

Low Cable Horizontal Shrugs
150 x 15 reps x 3 sets

Bucket Rows
25's x 15 reps x 2 sets

DB Shrugs
60's x 15 reps x 2 sets

Barbell Curls
45 x 15
135 x 8 reps x 4 sets

Low Cable Curls
150 x 10 reps x 3 sets

One Arm Preacher Machine Curls
120 x 20 reps each x 5 sets

It looked like a lot of volume but the whole session was done in 50 minutes.  I was happy with the dips, and surprised at the pullups.  I was able to do 4 close to full range pull ups, I figure another 2 weeks of trying and I will be banging out full range pullups.  I haven't done pullups since Red Brick Gym in East Newark, so that was 2004-2005.  Damn I miss Red Brick Gym, what a great gym that was.  This was my first time doing shrugs since April when they irritated a left clavicle issue.  Thankfully that issue has healed and I am pain free today.  Back at it tomorrow with the first week in our training cycle for squats and deadlifts in preparation for IPA Nationals in York PA on November 20, 2011.