- Bench: 110 x 1, 115 x 1, 120 x 1, 106 x 5(PR)
- Press: 65 x 4 x 5
- DB Row: 45 x 3 x 8
- Weighted Dip: 26 x 3 x 6
- Barbell Curl: 5 x 8
- Barbell Curl: 5 x 8
Comments:
Today was the first day of my new 4 day split, which will
have intensity bench/volume press on Monday and intensity press/volume bench on
Thursday. I wasn’t going to do intensity bench today however as I only just did
it on Friday, but I didn’t want to wait until next Monday to experience pressing
for sets across after heavy bench. So I did a few heavy singles, hit a new 5RM,
did some neck work for 10 minutes and then proceeded to the volume press. I started
fairly light to give me plenty of room to adjust.
Based on today, this set up is going to be bloody
fantastic. I was in and out in under 60 minutes (which was the main reason I
switched to a 4 day split) and I had limitless energy knowing that I didn’t
have to do any lower body lifting or conditioning.We will have to see how it goes in the long term and make adjustments accordingly.
Whats your weighted chin 1RM? We seem pretty equal on those, want a race to say BW + 50KG for 1?
ReplyDeleteI've already done BW+52 x 3. I haven't been going heavy on my weighted chins ever since I hurt my shoulder a bit on the heavy triples.
DeleteI'm 10kg lighter than you though.
^ Damn!
ReplyDeleteIm trying to hit chins harder, need some motivation.