Week 3 Session 5
Friday 9 Jun 2023, 14:51
Bench Press (Dumbbell)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 13
Set 4: 90 lbs × 12
Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 21
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 12
Note: Working on "scraping the sides up" as a cue with bent wrists
Push Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 14 reps
Note: Deficit, pause
Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 7
Set 2: 345 lbs × 7
Set 3: 345 lbs × 5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13
Set 4: 90 lbs × 10
Note: True weight
Note: Getting very hard to do triceps at the end of a pressing heavy day
with Strong
https://strong.app.link/QFW1WkqevAb
Friday 9 Jun 2023, 14:51
Bench Press (Dumbbell)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 16
Set 3: 90 lbs × 13
Set 4: 90 lbs × 12
Neck Lateral Flexion (Plate)
Set 1: 10 lbs × 21
Set 2: 10 lbs × 20
Set 3: 10 lbs × 20
Lateral Raise (Dumbbell)
Set 1: 25 lbs × 20
Set 2: 25 lbs × 16
Set 3: 25 lbs × 15
Set 4: 25 lbs × 12
Note: Working on "scraping the sides up" as a cue with bent wrists
Push Up
Set 1: 20 reps
Set 2: 19 reps
Set 3: 14 reps
Note: Deficit, pause
Stiff Leg Deadlift (Barbell)
Set 1: 345 lbs × 7
Set 2: 345 lbs × 7
Set 3: 345 lbs × 5
Triceps Pushdown (Cable - Straight Bar)
Set 1: 90 lbs × 17
Set 2: 90 lbs × 15
Set 3: 90 lbs × 13
Set 4: 90 lbs × 10
Note: True weight
Note: Getting very hard to do triceps at the end of a pressing heavy day
with Strong
https://strong.app.link/QFW1WkqevAb
