barx20,10
90x5
115x3
140x3
working sets
165x3
185x3
210x7
close grip incline bb
145x8
145x8
145x8 stay at this weight for rest of cycle
Partials off chest90x20 1 set.
partails half way up to lockout
90x20 1 set.
pendlay rows
150x10 4 sets.
facepull
100x20 4 sets. make sure to squeeze back
recovery
bicep sled curl. 3 sets. 35 lb plate
shoulder front raise 2 sets.
row 2 sets.
Notes: last set of close grip incline i was doing pause reps for 6 reps, then the last 2 I would EXPLODE out of the bottom it was amazing, but then got shitty form, sticking in the middle. but cool to see that working in the same damn set.
I think the partials are making my shoulders/bicep hurt.
90x5
115x3
140x3
working sets
165x3
185x3
210x7
close grip incline bb
145x8
145x8
145x8 stay at this weight for rest of cycle
Partials off chest90x20 1 set.
partails half way up to lockout
90x20 1 set.
pendlay rows
150x10 4 sets.
facepull
100x20 4 sets. make sure to squeeze back
recovery
bicep sled curl. 3 sets. 35 lb plate
shoulder front raise 2 sets.
row 2 sets.
Notes: last set of close grip incline i was doing pause reps for 6 reps, then the last 2 I would EXPLODE out of the bottom it was amazing, but then got shitty form, sticking in the middle. but cool to see that working in the same damn set.
I think the partials are making my shoulders/bicep hurt.
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