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Week 6 - Day 3 - Upper

Posted by Sunami, 17 February 2017 · 191 views

Axle OHD Press

  • 25 Lb x 3 reps @ 4
  • 45 Lb x 3 reps @ 4
  • 75 Lb x 3 reps @ 6
  • 95 Lb x 3 reps @ 7
  • 115 Lb x 3 reps @ 9
  • 115 Lb x 3 reps @ 9
  • 115 Lb x 3 reps @ 9
  • 95 Lb x 5 reps @ 9
Notes:

Axle Push Press from rack
Work up in triples to 90% of what you could hit for 3RM today
Hit 3x3 at the 90% of 3RM weight
Drop weight 10-15% and do one set to near failure AMRAP



Pendlay Row

  • 95 Lb x 5 reps @ 7
  • 115 Lb x 5 reps @ 8
  • 125 Lb x 5 reps @ 9
  • 125 Lb x 5 reps @ 9
  • 125 Lb x 5 reps @ 9
Notes:

Pendlay Rows
Use straps, since you are tall you might raise bar on blocks some. I use 3” blocks so my back is level/parallel with ground at start.
Work up in 5 sets to a tough set of 5



Axle OHD Press

  • 75 Lb x 5 reps @ 9
  • 75 Lb x 5 reps @ 9
  • 75 Lb x 5 reps @ 9
  • 75 Lb x 5 reps @ 9
Notes:

Standing axle lockout in rack from forehead height
Work up in 4-5 sets to a tough set of 5

 

Axle Overhead supports
(starting where you left off with the lockouts, squat under the bar, lock out elbows and standing up and hold)
2-3 sets here. The first two can serve as warm up, just hold 5 seconds. The last go for max time squeezing everything from your toes to your hands to make sure you look like a statue.
Did not do these just ran out of time - running my mouth and not my muscles!



Band Pull Apart

  • 0 Lb x 25 reps @ 9
  • 0 Lb x 25 reps @ 9
Notes:

Bandpullaparts
2x25
Used a Red Band



Bodyweight

239 Lb



No additional notes





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