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Old 11-01-2013, 12:55 PM   #20
CountryFriedMuscle
CountryFriedMuscle
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Join Date: Oct 2013
Location: VA
Posts: 321
Training Type: Powerlifting
Fav Exercise: SQUAT
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Default Max Effort Upper, 11/1/13

Warmup:
foam rolled upper back and pecs. Some stretching and dislocations with band. 1x20 press behind neck, 1x30 muscle snatch.

1. Incline Press:
Bar x 15
95 x 8
135 x 8
155 x 5
185 x 5
205 x 3
225 x 3, wraps.
235 x 3, wraps. PR!
190 x 5, 5, 5



2.a Chest Supported Row:
1 plate x 12
2 plates x 12, 12, 10, 10
2b. Face Pulls:
50 x 12, 12, 12, 12

3a. Pushdowns
85 x 15, 15
3b. Curls:
60 x 12, 12
3c. Reverse Fly:
15 x 12, 12

Session Grade; 80%
Notes:
Pretty good session, solid PR on the incline press. Everything else was just punching the clock, but still good work.
__________________
Best Gym Lifts: 405x2/275x2/435x2
Best Comp. Lifts: N/A, to be remedied soon!
Goals for this Cycle: total 1200+
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