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Old 03-02-2011, 04:22 PM   #16
LtL
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Max Brawn
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Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,019
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
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DYNAMIC EFFORT UPPER

Bench against red bands adding approximately 45kg's at the top
50kg's for 2 sets of 5
60kg's for 2 sets of 3
70kg's x 3
80kg's x 3
90kg's x 3

Pull Ups
4 sets of 7 rep's alternating grips
Wide grips are really wide on the set up I use and they are really hard on the shoulders. Moving forward I will be sticking to narrow and medium grips

Face Pulls
5plates x 15
6p x 15
7p x 15

Arm Super Set
EZ Bar Cable Curl ss with V bar pulldowns
9p x 15 ss with 5p x 15
10p x 15 ss with 6p x 15
11p x 15 ss with 6p x 15

Good first session back after the break. Love the fear that you get on the band bench: if I don't push this up, I'm getting stapled!!!

Rest of the assistance is moving along nicely, pull ups going back up in rep's again. Added a set here this week and moving forward I will be adding a rep per set each week until 4 x 10 then dropping to 5 rep sets and adding weight. Loving the higher volume and, because I trained by myself, short rest periods on the assitance. Had a good sweat going and, dare I say it, a bit of a pump. Maybe there's a bodybuilder in me trying to break out... Nah!!! I just like smashing weights

Dynamic Effort lower tomorrow. Going to try the 1 1/4 squats which I think will hurt. Bring it on!!! Now I eat

LtL
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