Lacrosse ball on delts, pecs, and back Stick on forearms, triceps, biceps, and lats Rumble roller on hip flexors and back
135 for 5 185 for 5 225 for 5 275 for 2 315 for 2 365 for 2 425 for 5
Video of 425 for 5
Feet up paused bench against loop average bands
225 for 3 275 for 3 315 for 3 365 for 3
Video of 365 for 3 with feet up paused benches against average bands
70’s for 10 145’s 12
Video of 145’s for 12 D.B bench
Tricep Pushdowns with rope
3 sets of 10
Great workout tonight. I needed 5 reps on my top set and thats what I got. The paised band benches with the feet up worked the hell out of my triceps. Once I got to the d.b work my triceps were smoked. I managed to get some good work in with 12 reps though. The pushdowns finished the triceps off. I went old school and even twisted my hands out at the bottom with the rope. This was my last heavy day. Next is a deload day then a 70% week then meet week.
, Scott Yard
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