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Old 03-06-2011, 08:42 AM   #37
LtL
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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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MAX EFFORT UPPER BODY

Band traction and shoulder warm-ups

Floor Press
Bar x 20 to get the blood flowing
50kg's x 5
70kg's x 3
90kg's x 2
110kg's x 1


122.5kg's x 1


135kg's x 1 +5kg's PB


Dumbell Flat Bench Press
36kg's x 15, 13, 9

Straight Bar Tricep Pushdowns
5 plates for 2 sets of 15, 1 set of 21, all alternating grip widths

Horizontal Cable Rows
70kg's x 15
75kg's x 12
75kg's x 15

EZ Bar Curls Dropset
40kg's x 9
30kg's x 8
20kg's x 10

Awesome session today. Felt good to be back under a heavy bar for the first time since holiday. Very pleased with the floor press PB. I made a big jump after the second set but I couldn't remember whether my previous best was 130 or 132.5 so I went big to be sure

The volume on this routine is still taking some getting used to but should give me some decent growth, especially in the triceps if the pump was anything to go by I love how they fail almost instantaneously. Repping the last set of pushdowns I thought I'd get 25. 21st rep' felt ok, 22nd the bar wouldn't move. Good times.

Now having a restful day visiting Mrs LtL's parents after spending yesterday with mine. Lovely weather here so gonna sit in the sun for a bit

Should be Max Effort Lower tomorrow, work permitting. Gonna be working some heavy weights Enjoy the rest of your weekend!

LtL
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