Neck x 20 @ bw
DB Shrugs
20 x 70, 100#
2-arm Swing
10 x 16, 24, 32, 40kg
MedBall Throws
3 x 6 @ 3kg
3" Axle Bench
5 x 95, 135, 170#
3 x 205# (60%)
1 x 240(70%), 265(77.5%)
5 x 3 @ 280# (82.5%) on 2:30 cycle - last set x 3
Close Grip + (chains)
8 x 135(2), 185(2), 185(2), 185#(2)
Pullups
x 10, 8, 8, 8
DB C+P (r/l)
8 x 70, 100,110#
DB Shrugs
20 x 70, 100#
2-arm Swing
10 x 16, 24, 32, 40kg
MedBall Throws
3 x 6 @ 3kg
3" Axle Bench
5 x 95, 135, 170#
3 x 205# (60%)
1 x 240(70%), 265(77.5%)
5 x 3 @ 280# (82.5%) on 2:30 cycle - last set x 3
Close Grip + (chains)
8 x 135(2), 185(2), 185(2), 185#(2)
Pullups
x 10, 8, 8, 8
DB C+P (r/l)
8 x 70, 100,110#
4 comments:
DB Shrugs
20 x 70, 100#
If that's not a typo - that's kind of sick buddy!
Not a typo. Being a good way to get some extra neck work in. Need to remember to do them on both pressing days.
I read that as 70 sets of 20 reps with 100#. Hehe
Or maybe 20 reps with 70s and 20 reps with 100s
I like the first way best - do that :)
hahaha, 20 reps with 70 and 20 with 100#. That first way would be THE workout for the month.
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