About 30 mins of 32kg cable walks
OHP 93kg x 6, 92kg x 6, 5
Incline Bench Press 102kg x 32, 97kg x 12, 77kg x 90
Feet elevated inverted rows against bands 25, 18, 16
Assisted chins 12, 11, 10
Ez bar curls 60kg x 16
Some tri exts
Bench Pres s 135kg x 25 + 117kg x 62
OHP 82kg x 30, 23
Assisted chins x 3 x 7
DB Bench rows 72kg x 2 x 7 + 62kg x 35
Finished with 15kg db skull crushers, db upright rows and hammer curlsā¦really good work-outā¦might do some arm work later.
Zercher squats 112kg x 1, 102kg x 20, 82kg x 50, 72kg x 90, 57kg x 100
Stiff leg deadlifts 82kg x 50
Banded ham curls x lots of
Tyre drag for about 22 minutes, back and forth, about 0.9km
Going back to high frequency training for a while me thinksā¦
Bench Press 82kg x 70
Zercher squat 62kg x 60
OHP 72kg x 30
Assisted chins 12
Feet inverted rows (lower angle) 20
Assisted chins 5 x 8-12 (level 9)
DB Bench rows 70kg x 2 x 7 + 67kg x 12
More assisted chins
EZ bar curls 55kg x 2 x 15