Andrew Carmichael-6’1"-275lb: Read my first post to get a detailed bio:
ME Upper:
-2 Board Press with mini bands (wide grip): 1RM; 80% 4x4:
455lb; 365
- Hang Cleans: 100% 2x1; 105% 1x1; 80% of new 1RM (105% set) 2x3:
245lb; 260lb; 205lb - Bent Over Rows @ 90* bend, overhand grip: 4x6:
225 - DB Incline Bench: 4x6:
95s, 110s, 110s, 120s - Cable Tricep Pushdown with straight bar: 10-8-6-dropset:
8plate-10plate-12plate-7plate x 30rep - Cable Lat Pulldown with V-grip handle: 10-8-6-dropset:
16plate-18plate-20plate-14plate x 10rep - Side Crunch @ 45* Angle: 3x10:
with 32kg kettle bell - Cable Front Crunches: 3x10:
90lb resistance
This was a long day but a productive one. A little “PowerBuilding” near the end. I’ve always been an upper body guy so this was a strong day for me.