vastus medialis feel destroyed today.....
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vastus medialis feel destroyed today.....
upper me
illegal wide grip bench 225x5,245x5,265x5,265x5
close grip (3 second pause) 3x3 @ 230
machine high back row 250x10,275x10,295x10
pendulum curls 45x10,55x10,65x10
light benching strip set 135x30, 115x26, 95x21 and by then id hit my vo2 max
bodyweight 232...dropped some carbs this week.....
lower me
pull throughs 80x10,100x10,120x10
deficit deadlifts warmups then 315x5,365x5,395x5,435x5,465x3,500x3,530x1
zercher squats 135x10,225x10,275x10,315x10
ghr x10, +25 x 10, +45 x2x10
upper something or other
flat bench mid grip 225x10,245x5,265x3,285x3,225x10,135x30,22,20
flat db press (palms facing) 40x10,50x10,60x10,70x10,80x10,80x10,80x10
chins 5x10
bb curls 75x10,95x10,135x10,135x10
no mid grip benching for me....apparently it makes my shoulder all ****ered....im gonna add in a shoulders only day and do some heavy me type stuff along with rehab type shiat.....
a lacrosse ball works great for getting deep in the shoulders.
did I ever sen you that e-book on myofusion / stretching and foam rolling ? if not i will as there is some great pre-hab exersices. it's a shoulder saver.
i was using tennis balls but lacrosse ball incredibly dense....will probably work better....ill take the ebook tho!
I've been slacking on the tennis ball lately.
i need some help with my benching.....i need a new routine....i feel like its stagnant and i need something new....any recommendations?! the wsb works for my squat and dead like crazy but my bench keeps stalling out or i hurt my shoulder.....need a good training partner or coach. I trained a friend of mine for a while but he moved down to the states....lucky bastard is at american iron in reno training with elite pl's now....his #'s are getting BIG!!!
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