First day at Built Like a Badass, hoping to do a few cycles and reap some gains.
WEEK 1-DAY 1
1-OHP(i got weak shoulders so fuck bench for right now) current max is 110 so my training max is 100
72.5%x8 (70x8) 77.5%x6 (75x6) 82.5%x4 (80x11)
2-2X MAX REPS INCLINE DB PRESS
-1)35x21 2)35x18(killing these numbers next week)
3A-SEATED OVERHAND GRIP CABLE ROWS
3B)CABLE ROPE TRICEP PUSHDOWNS
4A)DB SHRUGS(2SECOND PAUSE) 3X15@35LBS DB'S(working my way up with grip)
4B)DB LATERAL RAISES) 3X15@12LBS(getting used to these)
5)BB COMPLEX(DEADLIFTS,BB ROWS,HANG CLEANS,PUSH PRESS,SQUATS) 2X10(bitched out on these with 65 LBS)
tweaks for next week
-Going to warm up better for OHP with mobility work
-Taking Defrancos advice about using bodybuilding techniques for back work and will implement different growth techniques for rowing
-Will start more upper back work
-for triceps will switch over to bands for more tension.
-Smash max reps for DB press, nothing less than 25 with same weight.
-use a slow tempo for cable rows and emphasize contracting the upper back.