Sorry for the delay, had to hook up my expired internet connection again, so here goes…
Friday Jan 22: Recovery Work
Bench Press Technique work
95X12, X12, X12, 135X8, 135X6
Back Squat
185X6, 225X4, X4, X3
Single Leg Curl
140X6, X6, 100X8
Various Arm exercises, shoulder recovery work about 10 sets total…
(All figures do not include warmups)
Sunday, Jan23: Try heavy bench again…
Bench Press 30 second intervals
300X1, X1, X1, X1, X1, X1, Xfail
So I didn’t get the minimum 8 reps specified, but close…
Close Grip Decline Bench
245X5, X5, X5, X5, X5 felt good…
Monday, Jan 24 Do rest of “day 1” of plan in one workout…
Bench Press drop sets
310X1, 295X1, 280X1, 265X1 did it 3 times, so thats an improvement:)
Lying EZ Bar Triceps Extension
110X6, X6, X6, X6, X5 better than last time:)
Barbell Shrugs
275X5, X5, X5, X5, X5
decided to do just the bench and triceps movement and throw in shrugs since this is the only workout today…
Thursday, Jan 27 Day 2 Full Workout
Dead Stop Bench
265X3, X3, X3, X3, X3, X3 easy…
Iso-Relaxation Bench
160X3 for 8 sets
Lat Pulldown
225X5 for 5 sets
EZ Bar Curl
100X6 for 5 sets
Seated Cable Row to Neck
90X12 for 3 sets
Feel fully recovered and making improvements!
Saturday, Jan 29 Full Day 3 of Program
Bench lockouts in power rack 110degree
335X3, 345X3, 345X3, 365X3 easy stuff!
Bench Press negatives
335X3 for 4 sets decided to take it a bit easier with the negatives than the first week- not quite as slow and fewer reps, but more weight totally in control:)
Front Squat
135X6 for 5 sets
Lunges with dumbells
40’s X6, X6, X6, X6 whew! got me sweating…
So I feel better now and ready to do the full 3 workouts tomorrow, will update tomorrow…