Week 11.2
Tempo & Max Effort Upper
Did bike intervals instead of tempo running. 15x10s all out then rest for 50 sec. in between reps. Hit 1605 peak watts from a seated position on the bike.
Weights:
Pause BB Bench 5RM
135×5,225×5,245×5,265×5
Flat DB Bench(slow negative)
100s 10,8
DB Flies
40s 1×20
HS High-Rows(slow) ss/w/ Rear Delt Flies
315 3×12 ss/w/ 80 3×8
Plate Shrugs
200 2×15
BB Curls
95 10-4-4 Rest Pause Set
Reverse Grip Bench(smith machine)
135 20-10-10 Rest Pause Set
Good lift, trying to really focus on really nailing down my form on upper body movements. Controlling the negative and exploding concentrically. Seemed to work well.
Weight: 206