5/3/1 week 1 rotation 5 or 6? welcome back militaries and bench
Shoulder warm ups Y T L side rotator cuff *10 *2 @ 2kg
warm up militaries
62.5*8 12.5kgs off a pb for those reps. But i went a lot heavier on preceeding work sets then normal and with my shoulder issues very happy
Bw Chins 50 Reps took me 7 sets 10,10,8,6,6,5,5.
DB flats 40kg 50 reps took me 6 sets. 10,10,10,8,6,6
pic from last week.
week 1 rotation 6? day 2
general leg movement and hip warm up
light squats warm up
147.5kg*8 wanted 9 but apperently thats my pb@ 8 reps so cant be too annoyed!
GHR negatives (done on floor with heels under olympic bar)
5*6 negatives wern't that slow but i slowly got more controlled lollololl
Standing cable crunch 2*20 1*15
Hanging knee raise *6*7 lol
stretched heaps then out xoxox
wow bro you're looking good!
keep up the good work, strong presses!
Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion
so i did wk 1 of this rotation 4 days in sucession lolool rest is for the smart.
power cleans from floor. 85kg 10sets *2 reps
Deads 5/3/1 120*5, 125*5, 135kg *20 p.b estimated 1rm 224kg. 12 reps double overhand, 5 reps left under right over 3 reps right under left over lolol. There was a dude behind me using straps on 100kg rack deads not even kidding. 20 reps full range of movement no straps, get some balls mr.
stretched then out xxx