Warmup - 3x20 front and side raises with 5 pound plates
Bench press
2x20 @ 45
95x10
3x3 @ 135
9x3 @ 185, 3 grips
225x1
245x1
265x1
275x1
Speed awesome, felt great. The heavier sets were cake.
Close grips
3x5 @ 225
V-grip pulldowns
100x12
4x12 @ 150
Face pull (lat pulley)
5x10 @ 70
Hammer curl superset with rope pressdowns
2x12
Cardio - 20 mins treadmill, about 3mph, random setting level 5.
There is absolutely no excuse for playing Britney Spears in a Powerhouse gym.
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2 comments:
Well somebody has to post here... cool blog, Paul. Was your 9x3 set done with any kind of speed, or just as a regular warmup?
Good luck at your meet, and yay for libertarianism.
- Scott S from WBB
It's 9 sets of 3, and all of them were very fast.
Thanks for posting!
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