He was probably reading the thread when you posted, so wouldnt have seen it
Yeah I didn't check the time stamps and then had to dash out.
Yeah, my bad.
Had this happen to me over in the supplements thread.
e-slap me if you like.
You're a dark horse Benny, I've got my eye on you
Anyway...
Day two of my new program was a bit messed up by timing (busy gym), but I did manage to get it all in. Some tweaking is required though, heavy rack pulls after doing some decent volume on deads is slightly unpredictable.
Monday:
Bench - warmups and then 6x3x97.5kg
BOR - 3x8x80kg these are so much harder with strict form!
Speed squats - warmups then 3x5x130kg
Dips - 3x5x25kg
Face pull - 3x10x(can't remember
)
Overhead Shrug - 3x10x40kg
Tues:
Deadlift - warmups then 6x3x187.5kg
Rack pulls (18") - 260x2, 270x2, 270x1 (was rubbish!)
Shoulder press - 3x5x65kg
Pullup - bwx10, bw+5x8, bw+10x5 also did a set of chin grip pulldowns to finish
Arnold press 3x8x25kg (not locked out) super set with lateral raise 2x10x10kg and dropped to 7.5kg for the last set.
Monday was good, felt the bench a bit in my shoulder but it wasn't terrible, and the speed squats weren't as speedy as I'd like out of the bottom but that's ok for now. Today was more troublesome, I think I might just work up to a heavy single on the rack pulls instead. I'm also not convinced my "rack", a.k.a a tower of stuff under each side of the bar, is best suited for multiple reps. It was meant to be triples at 270kg (have a fairly easy 300kg pb) but the deads before hand obviously weakened me enough. Having said that, the deadlifts were basically speed reps, and at 80% of 1rm they shouldn't be
So far so good!
