Week 3 Session 2

Week 3 Session 2
Thursday 8 Sep 2022, 14:10

Incline Bench Press (Dumbbell)
Set 1: 65 lbs × 15
Set 2: 65 lbs × 14
Set 3: 65 lbs × 12
Set 4: 65 lbs × 11
Note: 12-15

Pec Deck (Machine)
Set 1: 140 lbs × 18
Set 2: 140 lbs × 18
Set 3: 140 lbs × 18
Note: 15-20, myo-rep match

Cable Crunch
Set 1: 80 lbs × 19
Set 2: 80 lbs × 19
Set 3: 80 lbs × 19
Set 4: 80 lbs × 19
Note: 15-20, myo-rep match
Note: Standing

Stiff Leg Deadlift (Barbell)
Set 1: 325 lbs × 6
Set 2: 325 lbs × 6
Set 3: 325 lbs × 6
Set 4: 325 lbs × 6
Note: 6-10
Note: Slight deficit (25#/yellow). Maybe too much?

Seated Palms Up Wrist Curl (Dumbbell)
Set 1: 25 lbs × 24
Set 2: 25 lbs × 8
Set 3: 25 lbs × 6
Set 4: 25 lbs × 19
Set 5: 25 lbs × 6
Set 6: 25 lbs × 5
Note: 20-30 + 2x rest-pause sets
Note: Averaging if right/left differ. Start with left, which is weaker.

Shrug (Barbell)
Set 1: 190 lbs × 20
Set 2: 190 lbs × 10
Set 3: 190 lbs × 10
Set 4: 190 lbs × 19
Set 5: 190 lbs × 7
Set 6: 190 lbs × 7
Note: 15-20 + 2x rest-pause sets
Note: Snatch grip

Copenhagen Plank
Set 1: (+20 lbs) × 16
Set 2: (+20 lbs) × 16
Set 3: (+20 lbs) × 16
Note: 15-20

with Strong
https://strong.app.link/BfBJQHYpatb