So day 2 is a fun challenge, we had a group of 5 running today. Although I was the most experienced in the group, as my lovely wife was out sick, I was the only one to actually complete the down/rest pause sets. These suckers are brutal especially after doing the main incline work at an RPE of 8, below will be the actual workout, the rest of the workout gave the upper body, especially the shoulders and triceps, a lot of volume. Julia is trying to get everyone HOOGE and it might be working, #BellaForza.
A. Incline bench – do your normal warm up sets then 4x5 @ RPE 8 (DO NOT FAIL or I will fight you). Then drop a load and do 3x5/5/5 at Close/Medium/Wide grips (try to do same or LITTLE more than previous week)
B. Fat bar/Fat Gripz 3 board, Close grip
C1. DB Incline Tate press
C2. Banded rear flyes
D1. EZ bar Dead stop skullcrushers
on the last set, do the 10 reps, rest 10 seconds, do as many as possible, rest 10 seconds, do as many as possible. This is called a rest/pause set)
D2. Low row with rope (rest/pause the last set, same as above)
E. Run the rack Lateral raises – 2x10each weight