GYM TEMP: 70°
MUSIC: Wolves at the Gate, Captors
This is my back-off week and it couldn’t have come at a better time. I missed a lifting day last week due to being sick and lying in bed for 2 days. I’m still not quite recovered but since my volume is cut back this week I should be fine.
Dynamic effort bench (for speed, I start wide and narrow my grip as the sets progress, 1 minute rest between sets)
135x8
185x5
225x3, 3, 3, 3, 3, 3, 3, 3 very quick
Triceps cable extensions
100x20, 20
Pulldowns
210x15
220x15
20 reps, 20 reps
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