Dynamic effort training should be 40% of your max. My raw max in the last few months is 235. These are the numbers I will use while getting stronger or at true potential of my training. I'm not a very explosive or a fast lifter therefore I move speed work with persistent technical contraction.
Assistance work:
- Push UPS 3x20
- Pull UPS to complete 20 total however many sets it took
- Rolling DB triceps extension 3x20
- Cable reverse cross over for rear delts 3x20
- Hammer curls 3x20
Cardio circuit: 5 rounds
- 1min rower
- 1min high incline walk with 10lb med ball over my head
- 1min stepmill
Abs: 4 sets of 50
Love the fact training is going "well" to the point of being able to do push UPS and pull UPS in the same week let alone the same training session without repercussion or pain after. Its been a long time coming to train how I'd like to train. I can squat and dead lift in the same session. I have avoided years of this. Its wonderful. For those that continue to train like you WANT to and have never been sidelined for months and most often years, I get to play just like you for now and I will enjoy every minute of it.