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Wednesday, June 12, 2013

Volume Press

11 June 2013

Close-grip BP 255 lbs. x 10.

This felt OK. My best 10-rep weight is 275 for the regular BP, so 255x10 close-grip is more or less in the same range of effort.

Seated pulley row 3s x 8

Standing military press 185 lbs. x 3s x 5 - last set was very tough

Neutral-grip pullups 3s x 5

Dips 2s x 12, 1s x 10 - I think these might be the cause of my right pec pain (which is really serratus pain). Didn't do them for a week and the pain pretty much went away 100%, did them yesterday and felt some discomfort = not good.

Standing band crunches 3s x 20

EZ bar curls 3s x 5

Rope pushdowns 3s x 10

Seated DB curls 2s x 10

One combined set of front raise + lat raise + bent-over lat raise - total 15 reps

Pec deck x 15, x 10

Reverse seated fly (for upper back) 1s x 15

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