Today, for the front and back of my body, I attempted to lift a 3x5, 3x5, 3x8, 3x10 rep scheme. I think the 5 rep range for my first 2 movements works really well to develop my strength. The 6-8 rep range for the accessory work helps add additional muscle break-down and then one exercise for some isolation work.
Decline Bench 3x5 (with pauses)
135
145 --> P.R.!!!
145
Standing Press 3x5
75
75
75
-> I need to do more vertical shoulder strengthening work. My base feels strong lifting the weight off my upper chest but my lockout is very weak.
Close-Grip Incline Bench (touch & go)
95x7 + fail (slight)
95x8
95x8
-> used more leg drive on the last 2 sets. felt explosive off chest.
Weighted Pullups 3x5
45
40
35x4 (cut out early. too tired. barely got 5th reps on first 2 sets)
Seated High Row Machine 3x5
105 lbs each side (weak)
105 lbs each side
105 lbs each side
Face Pulls (Hammer Grip) 3x8
100
120
120
Dip Machine 3x10
70 lbs each side
70 lbs each side
70 lbs each side
Leaning-Over Bicep Curls
-> using a vertical bench and training one arm at a time
15 lbs x 10 each arm
15 lbs x 10 each arm
15 lbs x 8 each arm
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