Exerbabble for 4-20-7

Today’s Workout:

One-Legged RDL:
3 @ 45 lbs
3 @ 65 lbs
3 @ 85 lbs
2×8 @ 85 lbs

Alternating Sets:
One-Arm DB Shoulder Press: 6×8 @ 35 lbs (+1 rep, all sets)
Chin-up: 5×4, 3 @ BW+10 lbs (+5 lbs, all sets)

current bodyweight: 162.8 lbs (-.4 lbs; weekly average of 163.05)

According to what I did in my kinesiology class, my left hamstring is stronger than my right. This is rather puzzling, as my left medial hamstrings have been consistently sore after I squat. Previously, I might have thought it was a weakness. Now I suspect it’s just compensation. While I intended to use this exercise next phase, I wanted to try it out now. As I suspected, balance is still hard with a barbell. If I focus on keeping the barbell level and slowly letting my back leg out, I can hold my balance easier. Again, my left leg has distinctly better balance than my right. I did this while standing backwards in the squat rack, so my leg wouldn’t fly out at anybody.

Presses were right as they should be, with my right arm feeling slightly easier than my left. This means over three cycles, I’ve had perfect progression for shoulder presses. As for chin-ups, I only missed the last rep on the last set. No biggie.

And call me a weenie, but I was too exhausted for glute-ham raises. So I didn’t do them. Whatever.

Adjustments: Level up presses to 40 lbs and reset to 6×6. It only gets harder from here. I’d prefer keeping the intensity up, and it’s easy to shed five pounds between sets, so I’ll increase my chin-ups to 15 lbs, and hold four reps as long as I can. When I can’t, I’ll decrease to 10 lbs.

Given that I’m coming to the end of the semester, I’d prefer to stick with this workout through finals. Or, at least, until finals. I haven’t really slowed down progressing. With my stress level, I think getting four or more rest days a week is helping. So, after my next workout, I’ll run at least two more cycles. I like this workout.