10/27/20
Powerbuilder Perfected W1/W1/D2 - Press
STRENGTH GIANT SETS
NG chins: (middle width)
BWx10
+15x5
+25x5
+35x5
Axle press:
50x10
85x8
100x6
110x5
Standing plate halo:
45x8
ASSISTANCE GIANT SETS
Standing DB press:
30x30s
25x30s
20x2x30s
Lateral raise:
10x4x30s
Band facepulls:
4x30s
MINDSET
Tabata axle Z press:
50x3 rounds
40x2 rounds
30x3 rounds
OPTIONAL CONDITIONING
100’ bear walk x3
100’ gator walk x3
100’ crab walk x3
10 NG chins x3 (mid-wide, mid, mid-narrow)
Lungs weren’t the limiting factor today, tends to be the case on shoulder day cause these puny little guys don’t have much energy to them.
That assistance work was a burner. Three stations for 90s of work, and then 30s rest before starting again. I had to drop weight to make it through the rounds without letting the DBs down, but I did rest them in the rack position for a couple breaths as needed.
Tabata Z press is awful, mostly because my hip flexors were screaming at me to get out of that position. I stacked 5s on the bar so I could slide a pair off during the 10s rest as needed to keep the reps up. Tough on the shoulders but I just couldn’t stay focused due to the hips.