Conjugate Week 4
Monday(5/14) Day 1(ME Upper)
1a. Neutral Fat Grip Pullups 5x8(BW+35lbs)
1b. Pin Press @ Forehead 1x5(95lbs), 1x5(115lbs), 1x5(135lbs), 1x3(175lbs), 1x3(185lbs)
1c. Ab Rollouts 5x6(BW)
1a. Neutral Fat Grip Pullups 3x8(BW+35lbs)
1b. Pin Press @ Forehead 3x8,5,5(150lbs)
1c. Ab Rollouts 3x6(BW)
1a. Dips 3x10(BW+50lbs)
1b. Dumbell Overhead Press 3x10(50lbs)
1c. Lateral Raise 3x15(20lbs)
- My weak point in the overhead is the top of the head so I decided to do pin presses today to help address that
- Was happy with my 185lb 3rm, last rep was a grinder the last 5inches or so, but I locked it out in the end.
- Ab rollouts are hard, need to work on my core strength overall, gonna start doing some hard core exercises twice a week now to help this.
- Choose the assistance exercises to help my overhead specifically
INSPIRATIONAL SONG OF THE DAY