Directly from Charles Poliquin: Bench: Work up to a 5 rep max Then 120% of that weight and do an eight second ISOMETRIC hold. -slightly bend your elbows and maintain perfect position. - You should start to shake as if you had Parkinson's Disease Go back down in weight to the 5 rep max number and do another set of five. Now go up to 125% and do set number TWO for the ISOMETRIC set. Reduce the weight for the 5 rep again and finish doing the third set of FIVE at this weight. It should actually feel lighter than the previous sets Last set of ISOMETRIC holds at 130% for EIGHT seconds PUSH UPS: 200 reps Standing Shoulder Press: 5x5 DB Shoulder Crank: 5x5x30 Shrugs: 5x10x465
Pull up totals=2954
Push Up totals=3731
Dip Totals-4783
Prowler Totals: 14,440 yards
