not bad deadz, youŽll get that 200 soon
strong hammer curls
Seated incline plate loaded press(http://www.panattasport.com/en/product.asp?ID=50021)
3 platesx6, PB
70kg eac sidex1+2 forced, lolz, just to try it and see how heavy it is...it's pretty heavy
Seated dumbell press
14kgx5, couldnt get the 6th
V bar pushdowns
15,12,8.. last set full stack
Lying dumbell skull chrushers
3 sets of 10kgx12,10,10
Did 15 minutes cardio
good push there mate!
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Just looking at it; I think you may have too many large jumps in weight to pull the 200kg. Try just pulling doubles up until 80% (~160kg) then go with singles in 5-10kg increments. Really you should have pulled at least a 190 and possibly a 195kg before the 200kg. Gets you ready to pull the big one in training.Quote
I might post an article I read on selecting your lifts (as in competition weights for PLing and WLing). Interesting stuff. The opener would have been 180kg here, the last would have been a new PB (i.e. 200kg) and the middle attempt would be something near to in-between the two.
consider 195x1 - depends on how easy 190kg felt, easy then skip it, heavy then do it.
See 180kg is obviously an easy pull for you, so that is your base reference for a single. From that you want to add an increment that is comfortable to pull easily. This way you gear your brain/muscles up for the next lift, which is only just a little heavier. If in doubt add more increments and bigger rest intervals.
As you may know, I am on vacation in my home country ( island) of Aruba!!
Did some training here and there but nothing special, also played basketball for the first time in like a year, will be here till the 20th, once i get back in Holland ill start training again, but come august the 15th, ill be in texas for 5 months attending Texas Tech!! so lots of training will be done there!!