Relentless Detroit: Bench
Bench 430 raw 715 touch in metal ace pro Floor press on humper 4 sets of 12 Cable pressdown 4 sets of 12 Abs 4 sets of 8
Relentless Detroit: Back
Lat pull through with rope 4 sets of 20 One arm DB row 150'sx8 Chest supported row 5 plates for 8 reps Seated cable row 4 sets of 12 Rear delt peck deck 4 sets of 12 Shrugs 4 sets of 12 Abs 4 sets of 15
Relentless Detroit: Squats up to a grand
Squat Metal Jack canvas+Metal Single Ply M Briefs 1000x1 Humper+ grey mini band 4 sets of 5 Reverse hyper 4 sets of 12 Ab 4 sets of 8
Relentless Detroit: Bi's/chest
Preacher machine curl 5 sets of 20 DB curl 4 sets of 8 Standing straight bar curl 4 sets of 10 Hammer press 5 sets of 20 Pec deck 4 sets of 15
Relentless Detroit: Shoulders/tri's
DB Delt 30's 4 sets Standing OHP 275x4 Standing one arm db OHP 100'sx10 Side raise 4x15 Tricep pressdown 4 sets of 20 JM press 4 sets of 8 Different cable pressdown variation 4 sets of 12 abs
Thursday Chest pump
Warm up on press machine 5 sets of 30 DB press 150's x12 Seated hammer press heavy sets of 12 Pec deck 4 sets of 20 Tricep press down single arm 4 sets of 20 Over head ext 4 sets of 8 Cable pressdown 4 sets of 12
Wednesday Squats
I always feel ready to squat again right after a meet. I am in no hurry to bench or pull though. Safety Bar squats 525x2x4 Bandbell E-maxx bar squat 4 sets of 8 Humper 4 sets of 12 Reverse Hyper 4 sets of 12
Tuesday MetroFlex'n arms
Preacher machine 4 sets of 15 Seated db curl 4 sets of 10 Machine curl 4 sets of 20 Lat pulldown 4 sets of 20 Rope lat pull through 4 sets of 12 Chest supported row 4 sets of 10
Monday shoulder pump
DB 30's 10 reps rear 10 reps side 10 reps front -4 sets Db seated press 4 sets of 12 Seated overhead press with Bandbell E-maxx bar 4 sets of 10 Db side raise 4 sets of 12
Olympia Bound: Top end bench work
I can pretty much touch any weight I want in this single ply shirt so shirt work isn't really my priority at this point. Building a mean lockout is. The shirt really gives up at lockout so there's more pressure on myself to finish the lift, as compared to a multi ply shirt. Bench with […]
Olympia bound: Bench and lockout with some gimmicks
Been trying to keep at least 600 in my hands consistently in some form
Olympia Bound: Raw ME Squat
For being a gear whore I'm pretty happy with my current raw squat strength
Olympia Bound: ME hanging goodmorning
Knee wrapped cambered bar hanging good morning bodyweight 2016 PR
Olympia Bound: Prowler sprints and back
Prowler sprints 8 sets Chest supported row work up to heaviest set of 8 Standing cable row 4 sets of 20 Lat pulldown 4 sets of 12 Bar shrug pyramid up to 495x8 abs 4 sets of 20
