Week 3 of transmutation. Remember, we are working with all competition bars, stances and grips but with chains. This week was a heavy triple. My goal was to get as close to my previous week's double as possible. It went really well and even better than last week's comparison to the heavy singles in week 1. I had a big revelation on Monday with my wraps. Now, I've been getting better and better with them, but Anto really cranked them and I could feel a huge difference in how they popped. Bench... well, let's just say I surprised the heck out of myself. I have a tendency to not want to get too excited or talk too much trash, but the past 3 weeks have went really well. I haven't completely figured out my bench, but every week it's a tad better and smoother. Not to mention we are 12 days out from the wedding. Yeah, it's gonna be a fun little start to our peak as we finalize all these details. MONDAY *Squat + WRAPS + 2 chains each side - 245x2 *High Bar Squat, double pause - 4x6 @ 135/155 *Leg Press Wide Stance - 80 total reps *DB RDL’s 4x10 *Hamstring Curls 5x12 WEDNESDAY *Bench + Chains: 160x2 *Spotto press 4x12 @ 135 *DB Chest supported Rows 4x8 *Pull-ups (Wide, Narrow, Neutral) 8 reps each position x3 *Rear Delt Flies 4x15 FRIDAY *Speed squats 8x2 @ 145 + doubled minis *Sumo deads + 4 chains - 295x2 *Snatch Grip Deadlifts 4x8 @ 135 *Hip Pull-throughs 4x20 SATURDAY *Bench 8x3 @ 105+ double micros *DB OH Press 3x12: *DB Rows 3x10: *Rusin Laying lateral Raises 3x12: *Dips 3x20: *Biceps 3x10
Week 12: Transmutation - Heavy triples w/ chains
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