Tuesday:
DB Bench 10 x 10
Warmed up with: 30s, 40s, 50s
Did 6 sets with 50s, 3 sets with 60s, and last set with 65s
Heavy Rows - 70s for 3 x 10 each side
Tricep extensions x 100
Face pulls x 100
[youtube=https://www.youtube.com/watch?v=UVTQqfThUkM]
Thursday:
Sumo deads - heavy triple between 295-345
Deads felt good so I just kept going. I didn't have any expectations today, I just showed up. My best was Goggins meet back in April pulling 365. I tripled 375, which is huge. I set a goal for myself to pull 400, and I feel well on my way there.
Goggins SLDL - band resisted 3 x 10 with 105lb KBs
GHR - 3 x 10 (BW)
Stability ball ham curls 3 x 10
[youtube=https://www.youtube.com/watch?v=F504r4gCpzU]
Friday:
Floor press- 125 lbs 3 x 10 (90 second rest aka cardio)
Single arm DB snatch 3 x 10 using 55lb dumbbells (video shown below)
Machine press (slow) 3 x 10 super set with Machine row (slow) 3 x 10
DB Front/Lat raise 50 each using 10lb DBs
Rear delts x 100 using mini bands
[youtube=https://www.youtube.com/watch?v=S_VfqKDAUIk]
