DE upper body..switched my days around for the new gym hours.
DE bench
barx20x1
135x10x1
added monster minis and yes my gym has them!
135x3x1
185x3x4 fast!
185x3x4 slow on the decent to make sure i grooved it right then blew up like the bar hit a landmine on my chest! worked GREAT!
since I did heavier DE speed benches.. I went with lighter floor presses this week. As my DE percentage on speed bench gets lower, the amount of weight and reps on my floor presses will increase. in a 3 week cycle!
floor presses with 60lbs of chains YES MY GYM HAS THEM!!!!
135x10x1
225x10x1
275x10x1 AND DAMN! chains came down to 40 at the bottom and 60 at the top! WAS COMPLETELY DIFFERENT FROM ANYTHING I'VE EVER DONE AND LOVE THEM!!! I think this will REALLY help my lock out and firing through the press. 315 at the bottom and 335 at the top for 10 reps! HUGE boost in confidence since the floor press isn't TOO far from my chest.
fat bar chins
bwx10x1
bwx7x1
bwx5x1 ..going to start doing these with a weighted vest
bent over barbell rows
135x10x1
225x10x1
315x8x2
face pulls
3 sets
lateral raises
3 sets
today was a badass day. Had a GREAT time in the gym, pressing felt strong as hell thanks to my fellow ALN teammate travis bell telling me to lay the hell off the pressing for awhile. HUGE Thanks to him. Today was awesome though I think it did alittle too much work. I think that's what they mean by training instinctively.. i left before I did more. I feel like i'm getting back into the groove. School is starting up, I have plenty of time to get the gym in, and work is coming together like it should and i'm really trying hard to eat right and it's making me feel so much better all around. Can't you tell how much i like my new gym?! HAHA!