MAX EFFORT UPPER Week 3 19.04.2016
I was again not with my A game in the gym, feeling weak, the same mistake that I do over and over again. Too much work. Week 4 will be my deload week and then a new 3 week wave.
-Rear Delt Raises 3kg 30-40 reps
-cable tricep overhead extensions 20 reps
-Lat pulldown 60kg
3RM hard close grip floor press 100,110,120, 130
Incline tricep extensions 20kg 3 sets 8 reps
Decline tricep extensions 20kg 3 sets 8 reps
50 chin/pull ups
Cable rows 4 sets 70kg 10 reps
Yes he mentions the p..(preplin?) chart often. I think his guys do 75-80-85% on speed work at the lock out, however other guys like Matt wenning use way lower percentages for speed work 30-35-40+ some bands / chains depending on the speed. What I also never understood is what kind of waves they use. I think they use a speed strength wave and a strength speed wave (2 weeks?).