Saturday, November 26, 2011

Training - Shrugs and arms

Weight - 235

Hammer Machine Shrugs - 
1 PPS (plate per side) x 8
2 PPS x 8
3 PPS x 8
4 PPS x 8
5 PPS x 8
6 PPS x 8
7 PPS x 8
8 PPS x 8

Cable Upright Rows - up to the stack x 12

Machine Curls - 170 x 8,3,2 r/p style
Dip Machine - stack x 20,12
Rope Extensions - 70 x 10,10

Notes - Solid 80%.  I am also working on an article about developing your raw bench and some of the ups and downs I have gone through with that lift as well.  

9 comments:

  1. cant wait for the article

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  2. Look like a solid session. I will be anxiously awaiting the bench article because I'm a terrible bencher

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  3. i cant wait to read the bench article! since i recently used your recommendations and your articles found on this blog i'm benching bigger than ever with a 325lb bench at 226 and i easily had another 10lbs in me! doing my next meet in march and this one will be a full one.

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  4. high frequency training at the moment paul?
    geoff

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  5. Just for a couple more weeks.

    This all has a long term plan. I'm not just winging it. It will become more apparent in the future.

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  6. ETA on that article Paul? Definitely looking forward to that. Really enjoyed the military press article.

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  7. Awesome vid on the bench set-up Paul, thanks for making it.

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  8. I need to make that private until the article comes out. lol

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