Monday: Incline DB: 50s for 60 reps
Bench: 262.5x5 297.5x3 332.5x1
+ Kirk shrugs(FGs):135x10 155x10 225x6
Dips: 2x3platesx6
+ bb underhand rows: 2x185x10
(FG)Hammer curls: 2x40x8
+ (fg)overhead rope: 2x65x8.
Tuesday: Deadlift: 280x5 315x3 355x1
Front squat: 2x205x6
Thursday: Incline DB bench: 50x50 + 10x50 rear delt flyes
Larsen press: 5x255x6 paused
+ facepulls: 5x65x10
Decline close grip bench: 4x225x10 235 next time.
+lat pulldowns: 120x10 3x140x10
Smith machine jm press: 4x185x8
+ barbell curl (FGs): 4x95x8,6,6,6
Friday: Power cleans: 145x5 175x3 205x1
Row cardio machine
Saturday: Ezbar preacher curl(FG): 4x85x12,10,10,8
+wide push downs: 4x70x12
8s finisher for standing curls and pushdowns with 10 lbs less.
All in all this was a nice deload week, which gave me an ample opportunity to try out the fat gripz with different exercises. I actually really like them for curls, as well as grip training such as with the Kirk shrugs. I did not like them for pressing though. I think for my Kirk shrugs next week I'm going to do my reps, put the fat gripz on the bar and then hold it for time so I'm not sacrificing weight on the shrugs. I'm also gonna add those rear delt flyes in on Monday too as part of the incline DB press warmup, and switching the normal lat pull downs to pull downs with the v bar.
In other news, I really enjoyed the rowing machine at my gym. I'm not necessarily big on cardio machines (or cardio in general) but I really enjoyed doing these. I'm gonna write about what I plan on doing for cardio training soon. Have a happy weekend everyone!
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