DYNAMIC EFFORT UPPER
Speed Bench
Bar x lots
60kg's x 5
70kg's for 2 sets of 3
80kg's for 2 sets of 3
90kg's x 3
Reverse Grip Bench Press
60kg's x 5
70kg's x 5
80kg's x 5
Then it got competitive. John repped out 80kg's and got 16. I got
18
Here's a funny video of my set on YouTube. BE WARNED it contains some NSFW language from me as I cramp after the set and from John when asked what he thought about getting beaten
So to recap: at this point I am feeling a bit pukey AND my right lat' is cramping. What's next? Pull Ups?! Oh great
4 sets of 9 (up from 8's last week)
Alternating wide and close grip
Cable Lateral Raises
2 plates for 2 sets of 15 per arm
Guns Superset
EZ Bar Preacher Curls ss with V Bar Pushdowns
30kg's x 15 ss 5p x 15
30kg's x 15 + some negatives (had my eyes shut for most so don't know how many) ss with V pushdowns 6p x 30 (J did 25
)
I am a broken man after that. Lots of competition to make up for light weights although 80kg's didn't feel too light after 17 rep's
The video is very funny but a little too coarse on the language side for here. It's on my YT channel if you want it. After the session I managed to keep the PWO shake down but John apparently lost his
Speed squats tomorrow. Bring the pain!
LtL