MAX EFFORT CHEST, BACK & ARMS:
I will focus on logging my upper body max effort days, but just a quick recap of my dynamic leg day:
Box Squat- Worked up to 315 with very good speed
GHR's- 20 lbs x 8, BW x 13
Straight Leg Deads- 335 x 8
Weighted Decline Situp & Prowler Sprints to finish
And yes, I was down for an hour afterwards.
Max Effort Chest:
Flat Bench
Historically, I haven't worked bench much due to shoulder strain and weak tris. But no more. I am seeing my entire upper body come up with proper training.
45 x 10
135 x 10
185 x 5
225 x 3
245 x 3
265 x 3
280 x 2
290 x 1 ---> PR, nicked the bench twice coming up and still pushed it up. Gotta get a better flat bench.
295 x miss
Flat DB Press
60 x 10
80 x 8
100 x 8
110 x 5
Had only 5 minutes left to bang out chest, so a hurtful move was selected...
Incline DB Squeeze Presses to Flys
Pushing dumbbells together hard and flexing the whole way up then flying. Ouch!!!
40 x 10 and 40 x 10
45 x 10 and 45 x 8
45 x 12, rest 20 seconds, 45 x 7
Not used to lactic acid accumulated by those moves. Keeper! Short and sweet chest workout.
Back & Arms:
Only 60 minutes to get this done and really wanted to save my core after Thursday's training, so no bent-over movements.
Barbell Curls
45 x 10
65 x 10
85 x 8
105 x 6
120 x 5 ---> PR, took a spot on 6
- SUPERSET -
Straight Bar Skullcrushers
JM Presses dramatically improved this move
45 x 10
65 x 10
85 x 10
105 x 10 ----> took several breaths and much effort to get this, PR
110 x 5
Wide-Grip Pullups
No help from my bis here, so not too shabby.
BW x 10
25 x 8
45 x 6
70 x 3 + 1 w/spot, dropped to BW x 7
Cable Pushdowns
57.5 x 10
65 x 10
72.5 x 8 + 2 after a few breaths, back was burning haha
72.5 x 10 taking a bit more time btw sets
- Superset -
Hanging Rows
BW x 10
BW x 8
BW x 7
BW x 7
Everything is starting to burn at this point...chest, back, arms and panting pretty hard
Hammer Curls to Across Chest Hammers Alternating
Hammer Curl one arm, then the other, Across Chest Hammer one arm then the other
40 x 8 each arm each way
45 x 8 each arm each way
50 x 5 each arm each way
Across Chest Hammers
60 x 6
70 x 6
Smith Machine Shrugs
2-second squeeze at top.
185 x 10
275 x 10
325 x 10
345 x 7
Band Pull Aparts
Micro band doubled
15, 15, 12 ouch
I will focus on logging my upper body max effort days, but just a quick recap of my dynamic leg day:
Box Squat- Worked up to 315 with very good speed
GHR's- 20 lbs x 8, BW x 13
Straight Leg Deads- 335 x 8
Weighted Decline Situp & Prowler Sprints to finish
And yes, I was down for an hour afterwards.
Max Effort Chest:
Flat Bench
Historically, I haven't worked bench much due to shoulder strain and weak tris. But no more. I am seeing my entire upper body come up with proper training.
45 x 10
135 x 10
185 x 5
225 x 3
245 x 3
265 x 3
280 x 2
290 x 1 ---> PR, nicked the bench twice coming up and still pushed it up. Gotta get a better flat bench.
295 x miss
Flat DB Press
60 x 10
80 x 8
100 x 8
110 x 5
Had only 5 minutes left to bang out chest, so a hurtful move was selected...
Incline DB Squeeze Presses to Flys
Pushing dumbbells together hard and flexing the whole way up then flying. Ouch!!!
40 x 10 and 40 x 10
45 x 10 and 45 x 8
45 x 12, rest 20 seconds, 45 x 7
Not used to lactic acid accumulated by those moves. Keeper! Short and sweet chest workout.
Back & Arms:
Only 60 minutes to get this done and really wanted to save my core after Thursday's training, so no bent-over movements.
Barbell Curls
45 x 10
65 x 10
85 x 8
105 x 6
120 x 5 ---> PR, took a spot on 6
- SUPERSET -
Straight Bar Skullcrushers
JM Presses dramatically improved this move
45 x 10
65 x 10
85 x 10
105 x 10 ----> took several breaths and much effort to get this, PR
110 x 5
Wide-Grip Pullups
No help from my bis here, so not too shabby.
BW x 10
25 x 8
45 x 6
70 x 3 + 1 w/spot, dropped to BW x 7
Cable Pushdowns
57.5 x 10
65 x 10
72.5 x 8 + 2 after a few breaths, back was burning haha
72.5 x 10 taking a bit more time btw sets
- Superset -
Hanging Rows
BW x 10
BW x 8
BW x 7
BW x 7
Everything is starting to burn at this point...chest, back, arms and panting pretty hard
Hammer Curls to Across Chest Hammers Alternating
Hammer Curl one arm, then the other, Across Chest Hammer one arm then the other
40 x 8 each arm each way
45 x 8 each arm each way
50 x 5 each arm each way
Across Chest Hammers
60 x 6
70 x 6
Smith Machine Shrugs
2-second squeeze at top.
185 x 10
275 x 10
325 x 10
345 x 7
Band Pull Aparts
Micro band doubled
15, 15, 12 ouch
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