training
1000m row warmup (3:50)
strict OHP- up to 275x1x2, 235x5
pullups- BWx8x2, BWx5x6
speed incline bench + doubled efs mini bands
*135x3 @ 3.46
*135x3 @ 3.58
*135x3 @ 3.71
*145x3 @ 3.46
*145x3 @ 3.46
*145x3 @ 3.58
*145x3 @ 3.58
*145x3 @ 3.46
close grip bench- 275x5, 295x5, 315x5, 335x2+1(assist)
seated rows w/ rope- 240x10, 300x8x2
dips- BWx12, 10, 8
hanging leg raises
ab wheel
db curls
meh... can't say it was a great workout, can't say it was bad. OHPs felt weak, close grip presses felt strong, bench felt quick and snappy... energy was nil, moped around the gym dragging myself from station to station. but I put the work in and thats what matters.
Big jake! Do you train with a partner? Or alone...cuz if you train alone let me know how you are able to time your reps...I am looking more and more into this method and I think I like it...
ReplyDeleteI use a power factor and watch it as I'm doing the reps. I just write down the fastest rep.
ReplyDelete