11 Sep 2017 M96C16T3
BENCH PRESS Assistance
Just some
time ago my shoulders used to be in so much agony from Dips and now with a boat
load of practice under my belt they feel so damn good! I am going to switch
things up on Dips, though. Come next week I will be adding 1-2 heavy sets just
to get that flow going. The Repetition Effort stuff will remain the same. I am
also going to remove DB Presses from this day. They do absolutely nothing for
me with these training parameters so I am going to move them to BP Main Event
day. Instead of DB Press work I will do some Banded Push-ups or something – I have
to look into this. Maybe nothing is required and it doesn’t need to be “replaced”.
5 Supersets
Chained Dips:
8,5 kgs x 10
reps x 3 sets
8,5 x 11 x 2
DB Rows:
30 x 11
5 Supersets
Flat DB Press:
20 x 16
Pull-ups:
BW x 6
Back Volume = 55 + 30 = 85
Tricep Band Pressdowns:
No. 1 x 20 x
6
Rolling Thunder:
60 x 1
second
57,5 x 2
55 x 5 x 2
52,5 x 5
50 x 7
V = 25s
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