B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 21 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
compare to here
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead
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A. 110 kg x3, 145 x 1 (PR)
B1. 40 kg, 41, 42,5, 45
B2. 24 kg, 28, 28, 28
C. 7x 10 lbs, 5x12, 4x15
Felt wicked strong today, the pot was hot. Know I wasn't even supposed to do a 1RM, but hit a 5 kg PR. Still had more in me for sure, close to that 2.5 x bodyweight, 10 more kg to go. KB swings 4 kg heavier than last time.
B1. 40 kg, 41, 42,5, 45
B2. 24 kg, 28, 28, 28
C. 7x 10 lbs, 5x12, 4x15
Felt wicked strong today, the pot was hot. Know I wasn't even supposed to do a 1RM, but hit a 5 kg PR. Still had more in me for sure, close to that 2.5 x bodyweight, 10 more kg to go. KB swings 4 kg heavier than last time.
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