Monday, May 4, 2015

A. Strict Press – 3 x 5-8 reps (double progression)

used 73# for all 3 sets and made all 8

***Double progression means that once you can achieve all 3 sets of 8 with same weight,
then add weight next time and work back up to 3 x 8 before adding weight again.

B. Choose one of the following 2 options:

1. Push Press – 5 x 3 (increasing weight to top triple)
2. Hang Muscle-Snatch (barbell) – Reps 15-12-10-8 (increasing weight)

Chose Push Press, went 95-105-115-125-135, made all 3 at 135!! PR!

C. SUPERSET x 3 sets:

Alternating DB Front Raises x 20 reps (10 per arm)
Rest 10 sec then SUPERSET – DB Strict Press x 10-12 reps

15#/hand on the FR for all 3 sets; then for SP, 25# at 11 reps, 25# for 9 reps; 20# for 11 reps

D. SUPERSET x 1 set only:

DB Lateral Raise “Swings” x 50-60 reps (Basically half reps of Lateral Raises, with double the weight)
https://www.youtube.com/watch?v=tbuZsjLZl_M
***Note that the 50-60 reps don’t need to be unbroken. Just accumulate them AFAP
SUPERSET – Static lateral arm hold (no weight) x 60-90 seconds

did 30 reps at 30#, then dropped to 25# for the last 30 reps…these were hard!
held the entire 90 seconds for the arm hold

E. Abs – 2 Rounds:

Lying leg raises x 15 (with pelvic extension at top of rep)
Weighted Situps x 10 (used 35# DB)
Russian Twists x 20 (used a 5# plate to keep my torso lower to the ground)
Oblique crunches x 12 per side
Hanging knee-ups x 12 reps

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