Saturday, 16 May 2009

Compressed Volume Back Routine + Tabata Squat/Swing Finisher

Quick Starter:
Swing-Assisted, Uneven Muscle Up - 1 success.

Main Event:
Compress Volume, Back Focus

- 5 Romanian Deadlift @100kg
- 5 Bodyweight for pull ups
- 6 Basketball rollouts for abs

5 rounds total

Finisher: Mixed Tabata Intervals: Partial Squats and Dumbbell Swings - @18kg for the swings @25kg plates for the squats

Total time: 25 minutes

Post Workout Nutrition: this, 30 minutes later

I know I say this a lot, but this really hurt. It was a lot to do in 25 minutes and I failed to follow my own advice on the deadlifts, selecting a weight which I would normally need to work hard to do 5x5 with when resting between sets. So with basketball rollouts and pull ups in between and scarcely any rest, it was tough. This morning my back knows it has been made to work.

I discovered in this workout how much the basketball rollouts work the upper back on the initial pull. Re-watching the video, that now seems obvious! The pull-ups combined with these certainly gave my lats something to think about.

On Monday I will throw in a swimming session, I think; and maybe only a single, all-body session no earlier than next Wednesday. The combination of this week's Wednesday and Friday heavy weights has taken it's toll and I recognise the need to allow recovery.


Unknown said...

Hey, I found out why it's called 'Romanian Deadlift'. It's supposed to be a romanian that did it first at some contest: Nicu Vlad.. :)

I somehow feel prouder to be a romanian now..