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Old 07-13-2012, 01:16 PM   #15
dundee
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Join Date: Jul 2012
Location: Florida
Posts: 90
Training Exp: 6+ years
Training Type: Powerlifting
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Quote:
Originally Posted by BendtheBar
Very strong pulling. That's the way to get it done.
Thanks... As you know, you gotta put the work in for a big deadlift!



07.13.12 Friday - Upper Accessory

I did this in my office gym on my lunch break.

Treadmill 5 min warm up

DB shoulder warm up
3 supersets of:
- 10’s x 8 front delt raise
- 10’s x 8 lateral delt raise
- 10’s x 8 rear delt raise

Flat Bench
Warm up - 95x5, 135x5, 185x5, 225x3
235x12
245x12 (2 bonus reps)

Flat DB Press
105's x 10 x 3

Incline DB Tricep extensions
32.5's x 12
37.5's x 10
42.5's x 8

DB Front raises
22.5's x 12
27.5's x 10
32.5's x 8

DB Rear Delt
17.5's x 12
22.5's x 10
22.5's x 8
__________________
Meet PRs: 480 squat, 375 bench, 660 dead, 1505 (480/375/650) total

Training log for APF-AAPF Orlando Barbell Southern States: 10/27/12

Last edited by dundee; 07-13-2012 at 04:38 PM.
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