Upper Assistance Day @ Clark
W/U
Concept 2 500m
HS Incline Bench DB Press (Single Arm)
70's
4x6 Each
A1 Gravitron
Stack 245
5 Sec Eccentrics
2x5
1x4
No Eccentric
1x8
A2 Gravitron Dips
Stack 245
4x10
Nautilus Mid-Row Machine
185 x8
170 2x10
Cable Y Raises
65 lbs
3x8
E-Z Curl Bar Bicep Curls
60 lbs
5 Sec Eccentrics
3x5
Didn't have much of a plan today, but I think I still benefited from the session. I really just wanted to get some pulling in and hit some weak points. Mainly I wanted to keep my heart rate up. As of the time I trained, I think I have had less than 10G of carbs since I woke up at 4AM, so I knew I wasn't going to hit a PR bench today anyway even if i had spotters and good equipment (which I don't).
"Basic heavy barbell movements are what the strongest, biggest men of the past century have used to get that way. Assistance exercises are merely the things these men do in the gym after they've Trained, while they're resting."
-Mark Rippetoe
Everything Rippetoe writes is solid gold, this article was from T-nation posted this morning. Obviously not a good day for me to post it since my whole "training" today was sissy assistance work, but either way, its the best article I have read in a while.
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