Recap of the last 3 sessions. Have not been online much since summer came knocking.
Dynamic upper body day - speed bench.
45% 9 sets of 3 reps @ 50kg
Assistance lifts:
T bar rows 4 x8 (ish)
45x15
60x12
70x10
80x8
A1 dips
20, 20, 20 (15+2+2+1)
A2 neutral grip pullups
10, 10, 10 singles on last set
Max effort lowerbody day
Rack pull 3 rep max rampup , bar below knee
60, 80, 100, 120, 140, 160x3 tried 180 but bar would not move
Front squat
60x6
65x6
70x6
75x6
Conditioning bb complex 3 rounds 40kg
Reverse lunges 10each leg
Behind the neck press
Hang clean
Bb row
Put down bar and
Plyo pyshups
Notes: very frustrated atmyself for not getting more on rack pulls. I have done more in the past so there is work to be done.
Happy with the frontsquats tho, never liked them at all. Hate them.
Wich brings us to today.
Max effort upper body
Floor press 3 rep max rampup
40x3
60x3
70x3
80x3
90x3
100x3 - filmed PR
110x3 - filmed more PR!
Between sets i did 5 neutral grip pullups or 8 knees to elbows. Alternating.
Assistance work
A1 : 80% floor press
85x5
85x5
85x5
85x5
A2 : db row
32x10
40x10
44x10
48x8
Then i wanted to do some handstand pushups. This did not go my way, grinded out 5 ugly ass half reps. Opted for dips.
Dips 2 x max rep
24reps
15+2+2+2+2reps
Notes:
Happy with the floor press. I struggled a bit on the last set and the last rep was a grind. I will post the video shortly.
Very annoyed at the handstand pushups,the force production was nowhere to be found. So the substituted dips took all my effort to get done.
Triceps and the surrounding area bloodgorged. Good night.