copied from journey
Warmup
5 minute bike
Squat (smith, box)
135 X 7
185 X 7
225 X 7
275 X 7
315 X 3
365 X 3
405 X 1
405 X 1
415 X aborted....hip issue
ds -- 315 X 5
ds 225 X 10 (first 5 done for me, last 5 done for brother wedge)
DB Rows
65 X 10
75 X 5 ss BOR 135 X 7 double overhand
85 X 5 ss BOR 135 X 7 double overhand
95 X 5 ss BOR 135 X 5 double underhand, 3 sec hold at top
100 X 5 ss BOR 135 X 5 double overhand, 3 sec hold at top
Tri Pushdown (cable with rope)
70 X 5 ss overhead tri ext 70 X 10
90 X 5 90 X 10
110 X 5 110 X 10
130 X 5 130 X 5
ds -- 80 to 20 X 6-10 reps each
Incline DB Press
35 X 10
40 X 7
50 X 5
55 X 5
moved to BB Bench for MMC work
135 X 5 X 3
I used the 135 X 5 X 3 to work on bench form and to work on mind muscle connection....I think it worked out REAL well! I am spent after all that.....
Squats I was working on keeping tight and form....I noticed one thing that I don't know how to fix.....my right knee (the bad one) wants to push toward the mid line of the body when I get to a sticking point....any ideas how I can go about fixing this? The left knee does not do it, just the right......
Back and tri's are absolutely on FIRE right now.....tomorrow ought to be fun!!