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Old 11-16-2011, 02:46 PM   #17
BRaWNy
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Join Date: Jul 2009
Location: H E L L A S
Posts: 504
Training Exp: ~23 years
Training Type: Other
Fav Exercise: Back Squat
Fav Supp: Fish-oils
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WEDNESDAY, NOVEMBER 16 # 20:10 - 20:55

Upper Body Day


The weights are in kilograms

A1-Deadstop Floor Press
70 x 3
90 x 3
100 x 3
110 x 4 - @ 6.5
122 x 3 - @ 7.5
132 x 2 - @ 8.5
142 x FAIL (*)

alternated with

A2-Deadstop Pendlay Row
50 x 3
60 x 3
70 x 3 - @ 6
80 x 4 - @ 7
87 x 3 - @ 7.5
95 x 2 - @ 8.5
102 x 1 - @ 8.5

B1-Dumbbell Press (standing)
22/22 x 5 - @ 7
22/22 x 5 - @ 7
22/22 x 5 - @ 8

alternated with

B2-Neutralgrip Pull Up
92 x 5 - @ 7
92 x 5 - @ 7.5
92 x 5 - @ 8
*92 is total weight (BW+extra added weight)

C-Dumbbell Incline Extension
20/20 x 6 - @ 8
20/20 means 2 dumbbells of 20

D-Dumbbell Incline Direct Curl
20/20 x 5 - @ 9
Direct means standard grip, no supination

NOTES
Bodyweight at training: 86.3 kg

(*) Misloaded the bar for the 142 kgs (minus 5kg in one side), so when I started to press it was raising uneven.
I corrected the weights on the bar and tried again (almost imediatelly), but I failed to press them (lost strength from the previous uneven press/attempt).
I stopped there, didn't try again, I had to do the Pendlays.
Was lucky nothing strange happened, like an injury or so.

At the end of the workout I didn't had energy, so I decided to do just one straight set for Tris and Bis, and not an extended set.

__________________

Back Squat (parallel) - 200kg x 1
Back Squat (below parallel) - 180kg x 2
Deadstop Back Squat (just above parallel) - 190kg x 1
Deadstop Back Squat (parallel) - 165kg x 1
Deadstop Front Squat (parallel) - 140kg x 1
Deadstop Front Squat (just above parallel) - 165kg x 1
Sumo Pull (below knees) - 215kg x 1
Rack Pull (from knees) - 250kg x 2
Rack Snatch High Pull - 140kg x 1
Pin Floor Press - 155kg x 1
Bench Press - 145kg x 1
BTN Push Press - 95kg x 2
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