Incline Press and Upper Accessories + Squat and Lower Accessories

Posted: July 1, 2017 in Uncategorized

Friday, June 30, 2017 @ Home

Scap Push-up 2 x 10
Behind Head Band Pulldown 2 x 10

DB Row 12 @ 90, 12 @ 107.5, 2 x 12 @ 125
BPA with Palms up 4 x 15

Incline Press 2 x 5 @ 135, 3 @ 225/250/280, 8 @ 225 – incline steeper at home making this a bit more difficult.

Seated DB Press 12 @ 60 + 10 @ 40, 9 @ 60 + 7 @ 40, 10 @ 50 + 12 @ 30

Band Pushdown 3 x 20

Seated DB Hammer Curl 15 @ 50, 20 @ 40, 20 @ 30, 20 @ 20

 

Saturday, July 1, 2017 @ Vault Barbell

Mcgill Curl-up 3 x 15 sec

Birddog 2 x 10

Side Plank 2 x 20 sec

A1) Repeat Vertical Jump 3 x 5

A2) Front Squat 2 x 5 @ 75kg, 3 x 3 @ 120kg

B) High Bar Squat 1 @ 140kg, 3 @ 155, 3 @ 175, 3 x 3 @ 197.5 (belt), 3 x 5 @ 155

C) RDL 4 x 6 @ 150kg (straps)

D) Pendlay Row 4 x 10 @ 70kg

E1) Push-up 3 x 10

E2) Calf Raise 3 x 15

F) Ring Flutter 3 x 10

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s