Post by rwess on Feb 28, 2012 8:59:58 GMT -5
WK. 2 (Feb. 27-12) 2 Boards = 235 x 5 reps, 250 x 5 reps, 265 x 5 reps
Warm-ups: Biceps, Pullups, Dumbbell pullovers, incline bench = bar x 50 reps then:
135 x 5 Raw
155 x 5 Raw
185 x 5 Raw
195 x 5 Raw (all raw reps today were touch and go)
2-Board with “old black shirt”
235 x 5 “blew these up with ease but had to work getting the shirt down to boards”
255 x 5 “no problem with these, but last reps stalled suddenly near lockout “fatigue”
265 x 5 “first two were fast then had to fight and maintain technique through the fatigue! (all reps were good)
Raw reps =175 x 12 to chest (touch and go)
Assist work:
Tricep Bar ext to forehead: 30lbs. 2 x 15 & 1 x 15 superset this set with 1 x 15 presses.
Pullups to front: 8 reps w/ 2 negatives then 6 reps w/ 2 negatives
Dumbbell Side Laterals: 15 lbs. = 2 x 20 reps, 1 x 10
Tricep Bar Curls: 40 lbs.x 10, 50 lbs.2 x 10
Warm-ups: Biceps, Pullups, Dumbbell pullovers, incline bench = bar x 50 reps then:
135 x 5 Raw
155 x 5 Raw
185 x 5 Raw
195 x 5 Raw (all raw reps today were touch and go)
2-Board with “old black shirt”
235 x 5 “blew these up with ease but had to work getting the shirt down to boards”
255 x 5 “no problem with these, but last reps stalled suddenly near lockout “fatigue”
265 x 5 “first two were fast then had to fight and maintain technique through the fatigue! (all reps were good)
Raw reps =175 x 12 to chest (touch and go)
Assist work:
Tricep Bar ext to forehead: 30lbs. 2 x 15 & 1 x 15 superset this set with 1 x 15 presses.
Pullups to front: 8 reps w/ 2 negatives then 6 reps w/ 2 negatives
Dumbbell Side Laterals: 15 lbs. = 2 x 20 reps, 1 x 10
Tricep Bar Curls: 40 lbs.x 10, 50 lbs.2 x 10