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10/17/2009 6:12:23 PM -
Weighted Chinup PR w/Video

Week 3/Wave 2- Incline Bench- 10/17/09

1)Incline Narrow Grip Bench (touch and go)
(40%)90x3
(50%)115x3
(75%)170x5
(85%)190x3
(95%)215x2

Estimated Max- Pile of dog shit

2a)Neutral Grip Chinup
+70lbx4 x4 x4
+75lbx4

All PRs



2b)Incline Elbows Out Tricep Extension
40x8 x8 x8 x8

3a)Standing Zottman Curl
30x8 x8 x8
25x12

3b)Standing Lateral Raise (controlled eccentric)
30x10 x10 x10 x10

4a)Prone 45 Degree Rear Delt Fly (palms pronated)
10x10 x10 x10 x10

4b)VMO External Rotation
15x12
10x10


Big PRs on the neutral grip chinups. The best I've ever done is +70lbs for one set of 4 at 215lb. These are much more of a full range of motion though, and I did the 75lb on my 4th set.

The incline bench is a pair of donkey balls though. Realized I accidentally used the 95% last week as well, which contributes to the suckiness. I think maybe I'll try to break my 20 rep pullups record in a few weeks.

At least I have some veins showing. :-(




Pulling is great, pressing sucks,
Matt McGorry


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