(Photo: Perception is only reality, if you don’t have the sight, to look below the surface.)
5 x 5 @ 80% of 2RM
1 x 15 @ 60%
1 x 5L, 5R @ as heavy as possible
1 x 10L, 10R @ 1/2 BW
1 x 15L, 15R @ 1/4 BW
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “1 x 15″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 3 pull-up immediately following each set of bench press and row, and rest up to 1 minute after two movements are complete.
Then:
5 x 2L, 2R @ 40% of 1RM
Rest up to :20 sec. between arms/ sets. Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!