5/13 Maximum Effort BP

[Ermantroudt]

1. Reverse Grip Three Board Press: 45x3x3, 135x2x3, 185x3, 225x3, 255x3, 275x1, 315xMiss, 315x1, 325x1-Damn thing took close to 6 seconds to get to lockout, and was a 50lb PR!

2. Incline Press: 135x4x8 I really suck at any kind of incline or overhead work
3. Side and Rear Delt Super Set: 2x12
4. Parallel Grip Lo Cable Rows: 125x12, 140x12, 155x12, 170x10
5. Frank White Pushdowns: 50x15, 70x2x10
6. Spread Eagle Situps: 90x4x10

And I got to see Big Paul's Mono Lift-very nice!

Erm

 

[Frank White]

A 50 pound PR! You freak! LOL! On those pushdowns you should be using the same weight for the same number of reps(If you wan't to be like Frank White!) LOL!!! Remember the bar looks like this... ( I )---------( I ) you do 10 regular pushdowns then you go out to the ends of the circle bar and do 10 more reps. 4 sets of 20 reps, that should fry your tri's if you do them fast with around 1 minute rest.

Frank

 

[Ermantroudt]

I recall the proper bar to use-but I was at a commerical gym and there selectorized plates are not nearly as heavy as the plate loaded cable I have, so I was searching for the best weight-I may have done a set at 60x10 too, but I am not positive.

Erm