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Old 04-01-2013, 06:18 PM   #374
linedriver465
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Join Date: Oct 2012
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4/1: Bench, GZCL Method, Cycle 1, Week 1
YTLs: 2.5x2x10

1a.) Flat BB Bench
**warm-up sets**
(working sets-all paused)
200x1x3
205x2x2
210x2x1
210x1x3 -> touch and go; going for AMRAP
(back off sets -> aiming for 7x5 across)
195 x 5, 5, 4 -> too heavy
175 x 4 x 5 -> much better

1b.) Blue Band PAs (between bench sets): 5 rep x 10 sets

2.) Semi Supinated Chins
Bw+25x6
Bw+15x7
Bw x 3 x 10

3a.) Seated DB Arnolds
20x10, 20
25 x 14, 13, 15

3b.) DB Rows (no straps)
80x15e
90 x 4 x 10

4a.) JM Presses -> first time doing these in a very very long time
45x 2 x 15
85 x 10, 12

4b.) Cable Facepulls: 55 x 3 x 12

5.) Cable Straight Bar Curl (drop set): 80/70/60/50/40 x 10 reps each

6.) Partial ROM lateral raise (drop set): 20/15/12/10/5 x 12 reps each
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