Mon, 21 May 18
NOT Speed Upper
Based on how good last week's primary pressing day made my shoulders feel and how well circus DB went this past weekend, I modified my main exercise today from axle OHP with chains to bottoms up presses because at this point, increased stability will help me more than increased speed. I'm also changing the heavy days to be more focused on rep ranges from 6-8x than 1-3x. Overall I think these changes will be more beneficial for my competition preparation.
Single Arm Bottoms Up Press
10ea x 20
10ea x 30
3x10ea x 40
Pendlay Rows
10x45
10x135
4x185
2x225
3x6x265
Neutral Grip DB Bench/Scap Dep Lat Pulldowns
10x70/10x132
10x80/10x132
10x90/10x132
DBB felt much easier than last week and I used a MAG bar for the pulldowns for the first time and I loved it. Still keeping with a 4 count negative on those too.
GHR Back Extensions/Head Support Reverse Flys
3x{15x20/20x5}
Tabata Airbike
This feels way worse in the morning than when I train in the afternoon.