Warmups
Bracing protocol
Light band work such as dislocates, band pull apart's, and some light tricep push downs.
Bar - 10 reps x 2
135 - 10
225 - 8
315 - 4
405 - 2
Working Sets
445 x 4 sets of doubles
Fifth Set
445 x 11
Accessory Work
1" pause presses, with 5-second, pauses using my competition grip for two sets of 5 reps. I did these with 350 lbs. I told Kevin to kill me on these, slow ass 5 counts...Well, it gets a little out of hand. What an asshole
Side raises two progressive sets of 10 with 40lbs. Focusing on slowing down the negative portion of the lift.
Rear delt raises for two consecutive sets of 12. For these, I used 25lbs.
Mood: Beat Greg
Energy: Let's get this money
Feeling's: I beat Greg P and My asshole son, FYFM I hope I can keep this intensity up until July...six hunnid