Ok…for a update. Im Debating the Conjugate approach slightly. I dont plan on going full blown on any approach until after the Meet.
Dynamic Upper:
Bench: 6 x 3 @ 60 % Using a slightly higher % range on these to start. But based on the bar speed I need to drop down the %.
Press BTN: 2X 10 - 12 @ SW …These actually felt damn good today. They get a bad rap , the only issue I have is un racking the bar other than that they feel natural too me.
45 degree Bench DB rows: 2 x 10-12@SW … Too be honest , got a feeling these should be a staple movement No stress on the erectors and allows me to focus on quality.
Dips: I had a wild Hair, I havent done dips in years. I actually did two sets with a sling shot too knock the rust off. Did several sets with out it …Damn did my triceps cry for mercy. Honestly they use to be a staple in my tool box when I was younger. Looking at maybe putting them back in.
Seated DB curls: 2 x 10-12 @SW… we all know how I feel about these