ME Upper
flat bench
warmups
barx20
135x15
185x10
225x5
add 4 board
275x3
315x3
335x3x4 sets
CAT presses, w/ 60s rest
225x3x5 sets
Pullups
33reps
tricep pushdowns w/ mini
60 reps
db hammers
40 reps
-my lockout strength is very weak and i am not used to handling heavy weights...lots of work ahead of me.
DE LOWER
deathlifts (raw, no belt)
warmed up
135x8x2 sets
225x5
315x3
405x2
445x2
speed pulls w/ 90s rest
355x3x8 sets
ssb speed box skwats
155x10
245x5
add purple bands
265x2x8 sets
-just started ed coan/mark phillipi dead program. going of 550 1RM, low balled it and gonna not use a belt. hopefully i can stay away from injuries and get stronger in the process, im really excited.
DE UPPER
flat speedy bench
warmed up with some type of weights
add big boat chains
185x3x9 sets
overhead press
warmed up
225x1 (smoked it)
235x0, got crushed what!?
inverted rows
amrap x 4sets
tricep/bicep work
some type of reps/set scheme
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