10th January 2019
session 2: chest + triceps
Deadstop incline smith presses
3 sets of 10, 3 plates
incline DB flys
20,5kg goal is at least 10 reps, if I can´t get 10 I switch to pressing the bells
Superset of bodyweight dips / cable crossovers
3 sets to failure / 37,5 x 10 (rest/pause)
Same here as on the pullups “built in progression”. I always fail at 10 or 11 reps on dips
DB pullovers
3 sets of 10, 50kg
Straight bar pushdown
3 sets of 20 (rest/pause) 32,5kg
giving my elbows a little break
overhead rope
15 x 3 sets of 10-12 (2 second hold at the contraction point)
Close grip pushups
3 sets to failure
100 reps of cable crunches 27,5kg
