Monday, October 1, 2012

Upper body training


Flat barbell bench presses:

8x60 kg
8x80 kg
8x100 kg
6x120 kg
5x130 kg
5x140 kg (PR - Maybe I did this before when I was more interested in bench pressing)
3x150 kg (PR - Don't remember for sure if it's a PR) - last rep was difficult
1x160 kg - fail
2x140 kg

Savickas presses:

5x50 kg
5x70 kg
3x80 kg
2x90 kg

High incline barbell bench presses:

5x50 kg
5x70 kg
5x90 kg
5x100 kg
2x110 kg

Face pulls + rope pushdowns:

12x59 kg + 12x77 kg
12x68 kg + 12x86 kg
12x77 kg + 12x105 kg
15x86 kg + 12x109 kg

Wrist roller:

1x10 kg
1x15 kg

Chin holds:

BW+50 kg for 45 seconds

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