108.0
Warm up:
Lu raises; 1x15-2.5kg per hand.
10s hinge-hold - 120kg.
Bench press; 1x20-bar.
30s supinated dead hang.
Neck extensions; 1x20-10kg.
BB rows, shoulder width grip; 5x10-130kg.
4-2-0 tempo bench, feet-up, close-grip; 10-70kg. 4x4-90@9.
Neck extensions, high volume; 20kg - 40, 40, 40, 40, 40.
Giant set.
Workout cut short here.
Afternoon
WG pull-ups, EMOM-ish; 10x6.
Seated OHP, EMOM-ish; 5x6-45kg. Standing might be better all things considered.
BB curls; 4x6-35kg.
Lu raises; 3x15-5kg.
Reverse hyper; 5x25–100.
Warm up:
Lu raises; 1x15-2.5kg per hand.
10s hinge-hold - 120kg.
Bench press; 1x20-bar.
30s supinated dead hang.
Neck extensions; 1x20-10kg.
BB rows, shoulder width grip; 5x10-130kg.
4-2-0 tempo bench, feet-up, close-grip; 10-70kg. 4x4-90@9.
Neck extensions, high volume; 20kg - 40, 40, 40, 40, 40.
Giant set.
Workout cut short here.
Afternoon
WG pull-ups, EMOM-ish; 10x6.
Seated OHP, EMOM-ish; 5x6-45kg. Standing might be better all things considered.
BB curls; 4x6-35kg.
Lu raises; 3x15-5kg.
Reverse hyper; 5x25–100.
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