Bodyweight - 235
Dynamic Shrugs
225 x 3,3
315 x 3,3,3
405 x 3,3
500 x 5
585 x 3,3
Regular Shrugs - 635 x 3
Dynamic Shrugs -
500 x 5,5
Regular Shrugs - 500 x 17
Ab Wheel - 2 x 15
Neckage - 90 pounds x 17
Notes - Solid session. 80%er all the way. Notice how I've gone from week 1 to where 500 on the dynamics were slow for sets of 3, to where now 500 for sets of 5 are explosive. This comes also from pushing the regular shrugs and just doing the movement again. The 635 for a triple tonight was super easy.
Also, the first roundtable installment is finished but I have to do some final touch ups on it. Look for it tomorrow.
First installment? Fuck yeah.
ReplyDeleteBeen doing pause reps on bench for about 6 weeks after reading about it here. Went heavy today with normal bench and where a couple months back I could barely get 225x1, I got 225x2 after 3 working sets. Pretty awesome feeling (only 6' 165lbs so great numbers for me). Definitely made me a believer in those. Need to apply them to my squats now. Thanks Paul for the great writing!
ReplyDelete2nd fuck yea, been refreshing for it every hour on the hour
ReplyDeleteAnonymous - Great job on the bench. And yes it will do the same for your squat.
ReplyDeleteRoundtable will be coming later today guys.