Quote:
A3)
Chest: Decline Dumbbell: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4
|
Wednesday
Decline Dumbbell: 80 [14, 7, 5] 26 RP (static)
Behind the Neck Smythe Press: 205 [14, 5, 3] 22 RP (static)
Rev. Grip Bench: 225 [12, 6, 3] 21 RP (static)
Rack Chins: 20 [14, 5, 3] 22 RP (pulses)
Rack Deadlifts: 365 [1 x 8], 405 [1 x 4]
* After each exercise, a 1 minute loaded stretch.
- Sweet job in the gym today. Mentally, I was a little scared to do some direct pressing where my pec tear was so I kept it of course lighter than I could do. I used a slight decline. My reps were all very slow and controlled. I planted the dumbbells deep into my arm pits for every rep. I switched front press to behind the neck because I hate doing something with a fixed plane of motion to the front. I'm used to having a lot of ROM with standing military presses, so I wasn't impressed with the smythe. Solution: Behind the neck, which doesn't need a whole lot of range. Rev. grip bench I haven't done in a long time, but IMO one of the best triceps exercises out there. For these, I used a slight incline, mainly to protect my chest. Rack chins were harder than I remember, but the elongated negative was awesome. I used a 20 lb ez curl bar on my lap. Rack deads were still below my knees. I could've gone heavier, but work has me doing a intense obstacle course on Friday.