A1. bench press @ 50X1; 6-8 x 4; rest 90 sec
A2. snatch grip dead lift with straps @ 41X1; 5-7 x 4; rest 90 sec
B1. dips @ 4010; 6-8 x 3; rest 75 sec
B2. GHD Raises @ 2020; 10-15 x 3; rest 75 sec
C1. db ext rot @ 3010; 8-10/arm x 3; rest 60 sec
C2. toes to bar; 18 reps x 3; rest 60 sec
post weights and notes to comments
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle
ensure total loads for day is 2-3 percent or higher more than day 1 of cycle
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A1. 60kg x8, 61x7, 61x6, 61x5
A2. 70kg x7, 72.5x7, 75x6, 77x5 (no straps)
B1. 8,8,8 (forgot it was weighted)
B2. 15,15,15
C1. 8, 7, 7 @ 10 lbs
C2. 18, 18, 18 all unbroken
First time doing the db ext. rotations properly... man those were tough. I found out I am ridiculously unbalanced, felt about 50%-80% strong on my right arm. Made sure to do the same number of reps on both arms...not sure if this is correct though.
A2. 70kg x7, 72.5x7, 75x6, 77x5 (no straps)
B1. 8,8,8 (forgot it was weighted)
B2. 15,15,15
C1. 8, 7, 7 @ 10 lbs
C2. 18, 18, 18 all unbroken
First time doing the db ext. rotations properly... man those were tough. I found out I am ridiculously unbalanced, felt about 50%-80% strong on my right arm. Made sure to do the same number of reps on both arms...not sure if this is correct though.
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