Safety squat bar: warmup to 240x2 240x9,6 50%
Heels elevated: 2x200x10
Snatch grip RDL: 185x25 rest pause
70 lb hack squat: 50 reps in 3 sets
Tuesday: wenning warmup (wrist extensors FG DB extensions to shoulders, rear delt flyes, FG hammer curls, rope extensions, rope face pulls)
Fat grip incline bench: couple warmup sets at 225x2 225x12,4 50%
185x350 method got 11+7+7 25 total.
Barbell row: 3x225 rest pause got 21. I want 25 before I move up.
Bar dislocations: 50 reps (25,15,10)
Thursday: banded glute bridge hold: 2x1min
Seated leg curl + bss: 75x1min 100x1min + 40x1min + 20x1min
Leg extensions + Slrdl: 2x70x1min+ 2x20x1min
Y raise: 2x10x1min
Lateral raise: 2x10x1min
Rear delt swings: 40x1min
supersetted with seated calves for 8 reps 4 sets.
Adductor plank: 1x30sec each side
Friday: incline db twist press: warmup to 2x65x45seconds
Machine press + decline pushups on db: 12x45seconds, 10x45seconds + 2x45seconds
Chest supported rows: 1x45x45lats + 1upper.back
Cobra lat pulldown: 2x2x1min each side
Meadows shrug: 2x65x45sec
Db incline curl + rope pushdown: 2x20x45seconds 5 for rope pushdown
Ez bar curls + banded dips: 1xfailure
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