I'm really beginning to like the blackened thrash metal subgenre. Credit to my favorite mail man, Chris Beach, for this one, The Crown.
AM
Barbell Row
185 x 5
205 x 5
225 x 5
245 x 3
205 x 8
Wide Grip Barbell Row
155 x 10 x 4
Barbell Curl
95 x 5 x 3
Heavy bench today. I wanted to try moving my grip in from ring finger on the ring to pinky on the ring in order to get more triceps involvement off the chest, since my tris are my strength. It seemed to work well.
PM
Bench, moderate grip
305 x 3
315 x 4
Long Pause Bench, moderate grip
285 x 3 x 3
Dumbbell Shoulder press
70/65 x 5
80 x 5 x 3
50 x 12
I accidentally grabbed a 70 and a 65 for one set. Oops.
a) Barbell Curl
95 x 5 x 4
65 x 15
b) Cable Triceps
stack (210?) x 5 x 3
I'm going to start going heavier, 5 rep range, for assistance, and then using drop sets because of some stuff I read in Zatsiorsky's book about motor unit recruitment. I'm not an expert on the subject, so I'm not going to go into detail here, but maybe I'll do some more research and write an article. It felt great today.
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