01.23.19
step ups - step set 3" below parallel
body weight for 10 steps per leg
holding 25's for 10 steps per leg
holding 50's for 10 steps per leg
holding 70's for 5 sets of 10 steps per leg
stiff leg dumbbell deadlifts
70's for 3 sets of 15 reps
belt squat
180 for 3 sets of 20 reps
01.24.2019
bench
135 for 4 sets of 20 reps
dips and chins - no assistance
dips for 5 sets of 10 reps
chins for 1 set of 10 reps and 4 sets of 5 reps
Tsunami bar bench
1 plate per side for 4 sets of 10 explosive reps
cable curls
60 for 3 sets of 12 reverse grip
I'm super happy about the dips. My bodyweight is about 245 and I had zero elbow discomfort during the session. Now it'll be interesting to see if this work will translate to a better bench.