ME effort upper SB911 week 3

by ryanrj

Settings

lbskgs

Summary

July 30th, 2018
1 h
45 sets, 506 reps
36175 lbs

1. Barbell bench press (220 4rm) 3x5@80%

Set 1: 5 x 45 lbs
Set 2: 5 x 95 lbs
Set 3: 5 x 135 lbs
Set 4: 5 x 165 lbs
Set 5: 3 x 185 lbs
Set 6: 3 x 205 lbs
Set 7: 4 x 220 lbs
Set 8: 4 x 220 lbs
Set 9: 5 x 195 lbs
Set 10: 5 x 195 lbs
Set 11: 5 x 195 lbs

Total: 8055 lbs

2. BW dips

Set 1: 10 x 218 lbs
Set 2: 10 x 218 lbs
Set 3: 10 x 218 lbs
Set 4: 10 x 218 lbs

Total: 8720 lbs

3. A. cable low row

Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
Set 4: 12 x 100 lbs

Total: 4800 lbs

4. B. Iso hold YWT

Set 1: 30 x 20 lbs
Set 2: 30 x 20 lbs
Set 3: 30 x 20 lbs
Set 4: 30 x 20 lbs

Total: 2400 lbs

5. A. Standing cable chest fly

Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
Set 4: 12 x 30 lbs

Total: 1440 lbs

6. B. Cable lateral

Set 1: 12 x 20 lbs
Set 2: 12 x 20 lbs
Set 3: 12 x 20 lbs
Set 4: 10 x 20 lbs

Total: 920 lbs

7. A. Db curls

Set 1: 12 x 35 lbs
Set 2: 10 x 35 lbs
Set 3: 8 x 35 lbs
Set 4: 5 x 25 lbs
Set 5: 5 x 20 lbs
Set 6: 5 x 15 lbs

Total: 1350 lbs

8. B. Cable pressdown straight bar

Set 1: 12 x 120 lbs
Set 2: 12 x 120 lbs
Set 3: 12 x 120 lbs
Set 4: 8 x 100 lbs
Set 5: 8 x 80 lbs
Set 6: 8 x 60 lbs

Total: 6240 lbs

9. Band curl

Set 1: 25 x 45 lbs

Total: 1125 lbs

10. Band pressdown

Set 1: 25 x 45 lbs

Total: 1125 lbs

Name

Set	Reps	Weight	Previous
#1			- xNaN undefined