Warm Ups
Bracing protocol as usual
Light Band work to get the blood moving
135 - 8 x 2
225 - 8
315 - 6
405 - 3
495 - 2
575 - 1
Working Sets
630 x 2 x 4 plus the Gangster 5th set which is an all out set or an amrap
Fifth Set
Accessory Work
Block pulls ( two inches below the knee) I usually do these in the 70% range,
545 x 3 x 3 trying to focus on a 1-second hold at the top.
Reverse-Hypers 5 x 10 been trying to shorten the rest period on these
lat pulldowns superset with face pulls
Hammer curls two progressive sets of 12-15 reps
Mood: Cantankerous
Energy: Efficient
Feeling's: Sociopathic