shoulder stretch w/ band, roller Warm up sets Working sets: 140 x 5 165 x 5 185 x 5 Assistance work: At the suggestion of one of my oldest/best friends who recently bought Wendler’s latest ‘Beyond 5/3/1′ book, I’m doing the ‘First Set Last’ variation for assistance. Essentially = get through calculated reps, then […]
shoulder stretch, roller Warm up sets Working sets: 140 x 5 165 x 5 185 x 5 Assistance work: Bench Press (60% of working 1RM): 150 x 10 x 5 Pull-ups: BW x 10 x 5 Tricep pushdown (EFS Pro mini band doubled over top of rack): Band x 10 x 3 Barbell curl: […]
Shoulder stretch, roller Warm up sets Working sets: 160 x 5 180 x 3 200 x 1 Assistance work: Bench Press (BBB [50% of working 1RM]): 125 x 10 x 5 Pull ups (used wide underhand grip): BW x 10 x 5 Tricep pushdown (using EFS Pro mini band doubled over the rack): Band […]
Shoulder stretch, roller Warm up sets Working sets: 170 x 3 195 x 3 220 x 3 Assistance work: Push Press (BBB [50% of working 1RM]): 115 x 10 x 5 Barbell Row (BBB [50’ish% of working 1RM]): 115 x 10 x 5 Tricep Pushdown (using EFS Pro mini band doubled over top of […]
Shoulder stretch, roller, leg stretch with bands Warm up sets (Deadlift) Working sets: 325 x 5 375 x 5 425 x 8 Warm up sets (Push Press) Working sets: 145 x 5 165 x 5 190 x 6 Assistance work: Deadlift: 245 (+EFS Monster Mini Bands) x 5 x 3 Reclined Fly (similar to […]