Monday Night
Bench raw with 2 softee x3 reps-275,315,365,405. 405x3 to
chest
-close grip 3 board 315x5,365x5,405x5,455x3ish
-one arm rear delt raise laying on incline 4x10 per side
-fat rope pulls to chest superseted with pushdown. 2 sets eachx failurex5 rounds.
-3 sets of pulls to chest to failure
Happy with the 405x3 to chest for right now.
-close grip 3 board 315x5,365x5,405x5,455x3ish
-one arm rear delt raise laying on incline 4x10 per side
-fat rope pulls to chest superseted with pushdown. 2 sets eachx failurex5 rounds.
-3 sets of pulls to chest to failure
Happy with the 405x3 to chest for right now.
5/21/2012 9:33:33 AM -
Wednesday, Saturday
Wed 1 hour stepmill, Friday 9 laps sled, Sunday 11laps sled,
MOnday 1 hour stepmill. Just about done with Bompa's Periodization. This is
another book I have had for years and read the pieces I thought were relevant so
now I am almost totally done with it.
-Wednesday action was nothing but prowler for 3 laps with 35lb per arm
Saturday Upper
=!0 sets neutral grip pulldowns
-Push press on squat machine 6 setsx8 reps
-Rolling Triceps with dumbells worked up to 65lbx 8 x3 sets
-Dumbell flats with 65lbx20 repsx10 rounds with about 1 to 2 mins rest.
Saturday Lower. Not much in the tank like last week so started with
-rev hypers 3x15
-rdl conventional working up to 405x3x3 or 4
-rev hypers 3x15
-hack squats 4x8
-Wednesday action was nothing but prowler for 3 laps with 35lb per arm
Saturday Upper
=!0 sets neutral grip pulldowns
-Push press on squat machine 6 setsx8 reps
-Rolling Triceps with dumbells worked up to 65lbx 8 x3 sets
-Dumbell flats with 65lbx20 repsx10 rounds with about 1 to 2 mins rest.
Saturday Lower. Not much in the tank like last week so started with
-rev hypers 3x15
-rdl conventional working up to 405x3x3 or 4
-rev hypers 3x15
-hack squats 4x8
Spud
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