Post by 72 on Feb 8, 2013 21:20:51 GMT -5
Friday, 2.8.13
Close Grip Bench w/ Slingshot
275x3
305x3
325x3
345x2x3 @ 9ish
330x2x5 @ 9-9.5ish
Concentric Skullrushers* w/ Slingshot
85x10
95x10
105x10
115x6
I haven't used the Slingshot in a long time so it was difficult to figure out how much weight to use and also how to calculate the RPEs. I think the RPEs on the last sets are roughly accurate.
* I don't know the name for this exercise, but I saw Ryan Kennelly doing it in his Road to the Arnold video so I wanted to give it a shot. It's like a skullcrusher, but I'm lying on the floor. Thus, after performing the concentric portion of the lift I can pretty much just drop the weight behind my head rather than perform the eccentric portion of the lift. If there is another name for it let me know! I'll try this for a few weeks to get a sense of whether or not I like it. If not then I will probably order a dipping attachment for my powerrack so I can hit the triceps with some weighted dips instead.
Close Grip Bench w/ Slingshot
275x3
305x3
325x3
345x2x3 @ 9ish
330x2x5 @ 9-9.5ish
Concentric Skullrushers* w/ Slingshot
85x10
95x10
105x10
115x6
I haven't used the Slingshot in a long time so it was difficult to figure out how much weight to use and also how to calculate the RPEs. I think the RPEs on the last sets are roughly accurate.
* I don't know the name for this exercise, but I saw Ryan Kennelly doing it in his Road to the Arnold video so I wanted to give it a shot. It's like a skullcrusher, but I'm lying on the floor. Thus, after performing the concentric portion of the lift I can pretty much just drop the weight behind my head rather than perform the eccentric portion of the lift. If there is another name for it let me know! I'll try this for a few weeks to get a sense of whether or not I like it. If not then I will probably order a dipping attachment for my powerrack so I can hit the triceps with some weighted dips instead.