things have changed slightly with my log, although fixing my back is still the main focus, a secondary goal is to now out-bench Phil (he posts under Proper Knob). We are going to compare maxes at the end of the year, and are about the same strength level just now. One of the rules of engagement is I must now post my upper body workouts, so here's my workout from monday (if I can remember)
65k x 3
75k x 3
82.5k x 8
this is using 5/3/1 percentages. Now I'm competing against Phil I wish I'd started a little less conservatively but slow and steady wins the race as they say
Dumbell Bench/Dumbell Row superset
20k x 10/12
22.5k x 10/12
25k x 10/10
27.5k x 10/10
30k x 10/10
I try and keep the rests pretty short for these. Going to shoot for more reps next time as opposed to more weight.
Lat Blast/Shoulder Triad
6 x 8/5k x 12
7 x 8/5k x 15
6 x 10/5k x 12
The number on the Lat Blast is the position on the stack. Lat blast is a drop set I learned from Thibaudeau. You start off standing and do a straight arm lat pulldown, both arms, with a tricep rope. Then you drop to your knees and leaning back slightly, do the same number of reps again as a pull down, then you lean forward and do the same amount of reps again. Absolutely brutalises your lats. The Delt Triad is a creation of Clay Hyght. It's a set of lateral raises, followed by a set of front raises, then a shoulder press. All done with the same weight and no rest inbetween. MUCH harder than it sounds.
PJR Pullovers/Bob Curls/External Rotation superset
20k x 20/12.5k x 6/5k x 8
22.5k x 15/15k x 6/5k x 8
20k x 20/12.5k x 8/5k x 8
heavier on the pullovers next time, more reps on the curls, and less weight, more reps on the external rotations.
Band Pull Aparts
2 x 40
just something a little extra to keep my shoulders happy.
That's it. I'm surprised I remember it so well. It's an off day for me today, back feels ok. Back in the gym tomorrow for my second upper body day.
Over the course of today I'll do some toe touching, wall sliding, foam rolling and bird dogging.