Weights are getting a bit heavier on the Bench and OHP, so I'll be modifying from an 8,5,2 rep scheme to a 6,4,2 scheme, still at 70,80 and 90% respectively.
Also incorporating some CAT (Compensatory Acceleration Training) as described by Josh Bryant:
Lifting a submaximal weight with maximal force will provide many of the strength training adaptations of lifting maximal weights; on the same token, lifting a maximal weight with intent
to move it as quickly as possible provides explosive strength benefits.
Sounds a lot like Dynamic Effort or EMOM to me, right? Yeah, I thought so too. At any rate, I'm bringing that in after the main working set at 60,70 and 80% respectively.
The Dead Bench is performed in the squat rack with the bar resting in the pins. It's designed to help you work through your sticking point at the bottom the press.
Ok, enough words. Here's today's session.
210 x 6/6/6 pause reps
Ez bar curls
3 sets x 4 reps for each weight. 36 reps total.
60/50/40 x 7/7/7 (bottom to mid/mid to top/full range) 63 reps total
These were alternated as 3 sets of 4, then 1 set of 21's then 3 sets of 4, etc etc
Tht's it. I'll catch on the logs later tonight. Just wanted to make a scratch on the log book so that you guys wouldn't kick me out
"Do not go gentle into that good night,
Old age should burn and rave at close of day;
rage, rage against the dying of the light." - Dylan Thomas
The best time to plant a tree is 20 years ago. The next best time is now.
"Glory is not found in the destination, but rather in the pursuit." - A.J. Roberts