11 JAN: Back and chest
I really feel this one today (12 JAN). I'm becoming much more proficient with cleans, so I am now using loads that cause significant overload in my traps.
- Pulling complex:
a. Snatch grip high pull: 115 x 6, 6, 6
b. Clean grip high pull: 115 x 6, 6, 6
c. Bent row with scap squeeze: 115 x 6, 6, 6 - Power clean from pins: 155 x 5, 5; 165 x 5
- Dumbbell shrug: 60s x 25; 70s x 17
- Medium grip pulldown: 140 x 10, 10, 10, 10
- Upper chest superset
a. Incline bench press: 185 x 5, 5, 4, 3, 3
b. Incline dumbbell fly: 25s x 5, 5, 5, 5, 5
I skipped the flat bench dumbbell press because I was just too spent.
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