Breaking it up

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Scott Birdby Scott Bird | January 3, 2006
Filed in ME BENCH , workouts

One of the changes I intend to make this year is a better integration of resistance and bodyweight training. In order to do this I’ll first break the workouts up into smaller components, as well as squeezing in brief bodyweight sessions whenever possible. This means shorter workouts, and no excuses for avoiding a spare 15 minutes here and there.

Apart from a few brief bodyweight sessions (nothing exciting - apart from the inclined fingertip pushups), today’s main workout was primarily a back affair.

Pull-up (partial - I’ve moved the rack a bit, enabling me to get my mouth level with the bar before I hit my head on the ceiling) 5@bw
Rack pull (knee height, double overhand) 2×10@60/135
Shrug / behind-the-back shrug (superset) 10@60/135, 10@100/225
Shrug 6@140 (need to work on grip - I’ve been wearing gloves a bit lately, didn’t use them today)
T-bar row 10@50/110, 10@70/154
Bent row 2×10@55/121


"Sonnon is without doubt one of the top conditioning coaches in the US, the thinking man's coach. He is the hologram man. Try and hit him and he disappears."
- Pavel Tsatsouline

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