Feb 1 - Max Effort Upper
Floor Press
45x??
135x10
185x10
225x5
255x3
add rev green bands
275x1
295x1
315x1
325x1 (20lb PR)
275x3
295x3
Pause Bench - comp grip
225x5x3 sets
Lat Pull Downs w/ Green band
20x3 sets
Banded Pushdowns
15x3 sets
-my upper body is still fried from wednesdays session. everything felt good, looking forward to skwatting tomorrow.
Overhead/Accessory Day
Standing Overhead
-was using kilo plates so i have no idea what i did for each set, but i got a ton of volume and worked up to 205x3
Power Cleans
185x1 rep, rest, 2 reps, rest, 3 reps, rest, 4 reps, rest, 5 reps
Hammer Strength Rows
10x4 sets
Lat Pulldowns
20x4 sets
DB Pullover/Skull Crusher Hybrid Press....
55x15
80x10x2 sets
DB Hammer Curls
3 sets
Dynamic Effort Lower Body
Safety Skwat Bar w/ lower to suspended chains
65x10
155x3
245x2
295x2
add green bands
295x2x10 sets
Various Ab activities
3 sets
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