2016, Feb 5-11

Dynamic Effort Upper

1. Bamboo bar bench warm up 2x15

2. 50mm bar bench + 1 chain

bar x 6

47.5kg x 3 x 9 (3 grips)

3. Close grip floor press + 3 chains

bar x 6

30kg x 6

40kg x 6

4. Close grip floor press to throat 6x10

5. Reverse band rows 5x8

6a. Face pulls 4x15

6b. GHD band abs 4x10

6c. DB hammer curls 4x15

6d. Seated KB press 4x15

Max Effort Lower
1. Wide stance pull + 2 chains
60x5
100x3
140x1
160x1
175x1
185x1 (5kg PR)
2. Glute ham raise 4x8
3. Single arm landmine deadlift 3x20
4. Ultra wide stiff leg deadlift 4x10
5. Bulgarian split squat drop set 2x5/5/5

Max Effort Upper
1. Pin press (arms parallel to ground)
20x6
30x3
40x1
50x1
60x1
70x1
80x1
90x1
100x1
Probably 1-2 more sets than I should have taken
2. Dips 3xF
3. Seated EZ press/extension 1x rest pause set
4. Band Tate press 1x50
5. DB row 4x10
6a. CS rear delt DB raise 4x12
6b. Standing ab pulldowns 4x15
6c. KB side raise 4x10
6d. Reverse EZ bar curls 4x10