Triceps push down * 15 * 3
Rotator cuff mobility work
Bench
Bar * 10
45 * 5
55 * 5
60 * 5
80 * 5
102.5 * 5
115 * 3
130 * 3, didn't get my 4th. Some grind over there
Joker
132.5 * 1
135 * 1
140 * 0
First two sets felt easy so I went up to 140. But didn't get it. Oh well...
BBB
102.5 * 5 * 4
102.5 * 11 (AMRAP)
Pause benching
102.5 * 3 * 2 (3 secs pause)
Kroc rows
40 * 20 * 3
Face pulls
13.75 * 20 * 5
Things to work on:
Feet placement, point toes outwards for leg drive. MUST use some legs.
Squeeze butt
Squeeze traps, "create a shelf"
Spray alcohol to prevent legs from slipping, use small weight plates to elevate heels if needed
Basically squeeze everything and keep tight. Time to focus and smash 150kg again and go up more. Fucking lightweight. Should stop playing around with 3 plates only and time to go up more.
Things to work on:
Feet placement, point toes outwards for leg drive. MUST use some legs.
Squeeze butt
Squeeze traps, "create a shelf"
Spray alcohol to prevent legs from slipping, use small weight plates to elevate heels if needed
Basically squeeze everything and keep tight. Time to focus and smash 150kg again and go up more. Fucking lightweight. Should stop playing around with 3 plates only and time to go up more.
No comments:
Post a Comment