Last week had major issues with the swiss bar which got really frustrating. No matter how I positioned myself the weight was being held in my front delt and no matter what hand position or body position could I get it to set properly. Today was much better as I was able to load it in my triceps and back much better, the only issue was my un-rack which was uncomfortable.
Going to be changing things up after today with the main movements in the programming. My body still feels like it is getting beat up similar to powerlifting. I want my body to constantly be in a state of "pump" which should aid me in recovering from the rough 18-week cycle that we put ourselves through at the end of last year. Curious to see how my body responds and if I feel better and increase size also.
A. Pushups – 3x15:
B. Swiss bar Bench – Work up to RPE 8 for 6 reps. Do 3x6 at that weight. Then drop the weight and move to close grip (NOT the angled one) and do 2x12 Spotto (1” pause from chest):
C1. Dips – 3x15: BW
C2. Chain flyes – 3x15:
D1. DB rolling extensions – 4x10: 35
D2. Cable rear flyes – 4x15:
E. Chest supported row – 2x10, drop set BOTH sets: