bar x 20.
95x5
115x5
140x5
close grip bench
135x10 all paused.
high rep 115x15-20
pendlay rows
135x10 4 sets. pause and hold at top pull with elbows
face pull
90x20 4 sets
bicep sled pulls 3 laps. x 2
front should raise sled pull 3 laps x2
partials are dumb for me right now. make my joints feel like shit. from now on, high rep incline DB work. i need to get back into using DB's but light weight get those stability muscles working.
95x5
115x5
140x5
close grip bench
135x10 all paused.
high rep 115x15-20
pendlay rows
135x10 4 sets. pause and hold at top pull with elbows
face pull
90x20 4 sets
bicep sled pulls 3 laps. x 2
front should raise sled pull 3 laps x2
partials are dumb for me right now. make my joints feel like shit. from now on, high rep incline DB work. i need to get back into using DB's but light weight get those stability muscles working.
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