(no subject)

Wednesday, July 16
#1: Type: Strength
Description: Heavy upper.

Notation is always weight x reps x sets

Close grip strict OHP- index fingers on smooth part, elbows tucked.
bar x 8 x 2
135 x 6
145 x 3
Football/swiss bar-
Work to a max effort 3 x 3 set - 145# 3x3

Z-press:
125 x failure x 3 - had to back off to 115, wrists were shite
https://www.youtube.com/watch?v=9178PfbOhdE

Barbell bench press:
bar x 10
135 x 6
185 x 4
225 x 2
Paused:
225 x 2 x 2, 1 second pause on chest.

Football bar (hammer grip) barbell skullcrushers, supine:
Find a good 8 x 3 work weight (65#)