18/01/11

Dynamic Effort Upper Body

Time in: 11:10 Time out: 12:01

Foam roll upper back + lats
Shoulder mobility drill

Flat Bench (with small bands, double-looped)
Bar * 3, 3
40kg * 3
60 * 3
70 * 3, 3, 3, 3, 3, 3, 3, 3

Close Grip Bench Press
60 * 8
80 * 6
100 * 4, 4, 4
80 * 12

Pull ups (in 5 rep sets) BW * 75 - This was done throughout the bench sets, during resting times.

Pull-up/Rear Delt machine (superset)
BW * 10 / 89 * 12 - 3 sets

Power shrug/Fat grip DB curl (superset)
80 * 5 / 12.5 * 10 - 4 sets

Foam roll upper back, lats, lower back + stretching


Focused more on technique for close grip bench. Bar lowered to one inch above sternum seemed to be the best depth for this exercise.

Decided to add in the power shrugs again after not doing them for a while, so decided to focus on the technique. Can afford to ramp up the weight next round.

Overall, good fast paced workout with lots of technique work.