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  1. #7456
    OLYMPIAN AlexG's Avatar
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  2. #7457
    OLYMPIAN Sunnyday's Avatar
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    Quote Originally Posted by AlexG View Post
    LOL! My lifts are FAR from impressive! But thank you, Alex.
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

  3. #7458
    OLYMPIAN Sunnyday's Avatar
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    Monday 7/16 upper body training

    First week of a new training cycle and all competition lifts are back to warmup-level weights. Progressive overload here we go!

    dynamic warmup

    Bench press, 2-count pauses at liftoff, bottom, and at lockout on last rep before racking:
    Bar x 10
    75 x 5
    75 x 5
    100 x 5
    116 x 5
    4 x 127 x 4 - with 2-sec pauses at top, bottom, and lockout


    Floor press:
    30s x 8
    40s x 6
    45s x 6
    2 x 50s x 6 - right shoulder felt a little weak or I would’ve hit a third set at this weight

    Wide grip pullups:
    3 x BW+35 x 5 - planning to bring this to 45# over the next 12 weeks

    seated Y press:
    3 x 25s x 8

    Incline DB press:
    3 x 40s x 8

    reverse DB fly ss incline DB fly:
    15s x 12 ss 15s x 12

    Six ways:
    3 x 5s x 8 plus added 20 partials at the end of set 3

    Did a bunch of much-needed mobility work when I got home. Kids were in tow so I’ve been skipping a lot of this stuff to get my lifting in

    93 degrees and sticky so I skipped the walk
    2016 RX Member of the Year & March 2015 Member of the Month
    https://www.instagram.com/sunny52kg/


    https://granitesupplements.com/ideva...ate.php?id=127

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