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.
