SLAMMING SHOULDERS & TRIS
The group dynamic was in full force today. James has set his sights on the INBF Naturalmania Nationals to finally earn his WNBF pro card, and so our journey to the pain zone begins for the next 19 weeks. James, Terrell and Shaun were all in attendance today. Terrell took a very respectable 4th at the Buckeye out of 12 in the Novice lightweight and Shaun hopes to rock the Novice heavy class next year. Some straight up Beyond Limits stuff here:
Close-Grip Bench
45 x 10
135 x 8
175 x 6
215 x 6
245 x 5 or 6 ----> so pumped to beat last week's 3. PR at this weight.
Close-Grip 21's
7 normal, 7 with 2-board and 7 with 3-board. Brutal!
155 x 21
165 x 19
165 x 16
Weighted Dips
Felt real good actually after the previous volume.
BW x 8
45 x 8
70 x 8
90 x 7
Clean and Double Press
Clean, overhead press, behind neck, press and that's one rep.
75 x 8
95 x 8
115 x 5
Seated DB Shrug to Rotator Cuff Roll
12 x 10
15 x 10
20 x 10
- SUPERSET -
Seated Lateral Raises
12 x 10
15 x 10
20 x 10 ---> REAL tough
Short Straight Bar Skullcrushers
60 x 10
80 x 8
90 x 5 ----> gotta work this a bit more this exhausted. No excuses.
- SUPERSET -
Alternating Seated DB Shrug to Lateral Push
35 x 10 each way
40 x 10 each way
45 x 7 each way finishing with some shrugs
Rope Overhead Extensions
3 sets of 12 or till done
The group dynamic was in full force today. James has set his sights on the INBF Naturalmania Nationals to finally earn his WNBF pro card, and so our journey to the pain zone begins for the next 19 weeks. James, Terrell and Shaun were all in attendance today. Terrell took a very respectable 4th at the Buckeye out of 12 in the Novice lightweight and Shaun hopes to rock the Novice heavy class next year. Some straight up Beyond Limits stuff here:
Close-Grip Bench
45 x 10
135 x 8
175 x 6
215 x 6
245 x 5 or 6 ----> so pumped to beat last week's 3. PR at this weight.
Close-Grip 21's
7 normal, 7 with 2-board and 7 with 3-board. Brutal!
155 x 21
165 x 19
165 x 16
Weighted Dips
Felt real good actually after the previous volume.
BW x 8
45 x 8
70 x 8
90 x 7
Clean and Double Press
Clean, overhead press, behind neck, press and that's one rep.
75 x 8
95 x 8
115 x 5
Seated DB Shrug to Rotator Cuff Roll
12 x 10
15 x 10
20 x 10
- SUPERSET -
Seated Lateral Raises
12 x 10
15 x 10
20 x 10 ---> REAL tough
Short Straight Bar Skullcrushers
60 x 10
80 x 8
90 x 5 ----> gotta work this a bit more this exhausted. No excuses.
- SUPERSET -
Alternating Seated DB Shrug to Lateral Push
35 x 10 each way
40 x 10 each way
45 x 7 each way finishing with some shrugs
Rope Overhead Extensions
3 sets of 12 or till done
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