Opted to start with Basebuilding, because I might as well get rolling.
All in all it went about as expected. Didn’t hit 5×8, but that’s alright — so long as there’s progression over the coming weeks. It all feels like where it should be to start out.
I still remain impressed by how much side laterals, when I tilt my hands forward (like pouring out a pitcher), hits my traps.
One non-evident thing is rest periods. Given the nature of things I want more rest, but I’m going to try it across the board. So heavy sets, light sets, about 2 minutes. Strive to hit as best as possible, as heavy as possible, as many reps as appropriate. So like on the extensions, 12-20 reps, and that each set is hard within those limits. I want to see what it does for me.
Anyways, off we go.
- Bench Press
- bar x 5
- 120 x 5
- 140 x 4
- 165 x 3
- 180 x 2
- 205 x 1
- 180 x 8
- 180 x 8
- 180 x 8
- 180 x 4
- 180 x 4
- Incline Press
- 135 x 8
- 135 x 7
- 135 x 5
- Side Laterals
- 20e x 10
- 20e x 10
- 20e x 10
- 20e x 10
- Overhead Extensions
- 40 x 20
- 45 x 20
- 45 x 12
- 40 x 12