A TWO-for-ONE Special! | PM BENCH & AM DEADLIFTS скачать в хорошем качестве

A TWO-for-ONE Special! | PM BENCH & AM DEADLIFTS

📝 Summary / Training Notes: Got lazy and didnt edit my bench videos so i mashed them together with this morning’s deadlift vids. Bench was aight, failed the top set which i kinda expected with my fatigue. My CNS got fried after that day. PS dont go to gym at evening for upper day. The larson i might start incorporating more again into my backdowns, and i did extra sets since i couldnt so accessories w the crowd there. Then theres deadlifts which actually felt clean. 355 was surprisingly a decent rpe 8, with only a few hours of sleep so the deadlift standard is elevated now. Backdowns were good too, note: if you say you’ll do pause, be mature and pause long enough, not those quick pauses and they call that a 3 count pause but in reality its like 1 😑. ⏰ Time Stamps: ⁃ 00:00 intro ⁃ 00:16 135 / B warm-up ⁃ 01:00 165 / B last warm-up ⁃ 01:50 195 / B top set: fail ⁃ 02:52 155 / B backdown 1 ⁃ 03:47 145 / B backdown 2 ⁃ 04:42 135 / B backdown 3 ⁃ 05:41 135 / B backdown 4 ⁃ 06:48 95 / B backdown 5 ⁃ 07:55 135 / D warm-up ⁃ 08:54 225 / D warm-up ⁃ 09:44 315 / D last warm-up ⁃ 10:41 355 / D top set ⁃ 12:03 315 / D backdown 1 ⁃ 13:20 295 / D backdown 2 ⁃ 14:40 275 / D backdown 3 ⁃ 15:53 ig post / @sunnyboy.jades ⁃ 16:14 outro ⬇️ The Bench Program ⬇️: 1️⃣ Comp Bench Press ⁃ Top Set: 195x2 (failed) 2️⃣ Larson Bench Press ⁃ 155x4 ⁃ 145x4 ⁃ 135x5 ⁃ add wtv sets after ⬇️ The Deadlift Program ⬇️: 1️⃣ Comp Deadlift ⁃ Top Set: 355x1 2️⃣ Paused-2-Knee Deadlift ⁃ 315x3 ⁃ 295x3 ⁃ 275x3 3️⃣ Sumo Style Deadlift ⁃ 135x5 ⁃ 225x5 ⁃ 245x5 (strapped) 4️⃣ Lat Pulldown ⁃ 55 lbs x 15-20 (scalp locks) ⁃ 100 lbs x 10 ⁃ 120 lbs x 10 ⁃ 140 lbs x 5 (ROM could be better) ⁃ 100 lbs x 10 ⁃ 85 lbs x 10 ⁃ 70 lbs x 10 5️⃣ Chin Pulldowns w/ Mini Rubber V-Bar ⁃ 55 lbs x 10 ⁃ 85 lbs x 10 ⁃ 100 lbs x 10 ⁃ 120 lbs x 5 ⁃ 85 lbs x 12 ⁃ 70 lbs x 12 6️⃣ DB Rowing (Single Style) ⁃ 35 lbs x 10 ⁃ 40 lbs x 10 ⁃ 45 lbs x 10 (not complete tech used) ⁃ 40 lbs x 10 ⁃ 35 lbs x 20 (swing style) 7️⃣ DB Curls (Single/Swing Combo) ⁃ 27.5 lbs x 10 ⁃ 30 lbs x 10 (5-4-1) ⁃ 25 lbs x 10 (8-2) 8️⃣ DB Shrugs ⁃ 45 lbs x 50 (20-20-10 consecutive) #Powerlifting #Bodybuilding #Gym #Workout #sunnyboyjades