Monday for the guys

Back at it. I wanted to change things up after the contest so I decided to do 4 weeks of Eccentric less training.

Shoulder Press- Do a couple of warm up sets x 5 reps, then use 75-80% of shoulder press max and do 5x3. These reps have to be as fast and explosive as possible. 90 seconds rest between sets.

Cable Bar Bench- two warm ups x5 then use the heaviest weight that still allows good bar speed. (You can use a regular bench press and use 70-75%% of your one rep max and do 6x3) We did 6x3.

Laterals- 3x10
Tower rear delts- 3x15
Superset TRIs- tower push downs- 3x15, overhead banded extensions- 3x15
Abs- weighted straight leg sit ups- 2x20 I used 100 lbs. for these. I did 30  reps on the last set.