28/6 Push+Pull, 29/6 Lower Body Massacre

28/6
Warm up + Pre-exhaust:
Lateral Raise
(6, 8, 10)*16
Superset with:
Face Pulls
30*3*16

Behind Neck Press
26*12, 36*10, 46*8, 56*6, 66*2
51*3*10
Superset with:
Pull ups
BW*8*8
The pre-exhaust worked. this shit hit my delts like a freight train TO THE FACE. 

Incline Bench
36*12, 46*12, 56*10, 66*8, 76*6
Superset with:
Lat Pulls (Plate weighted unilateral lat pull machine)
40(per side)*5*12

Incline Bench
86*5*5
Superset with:
Strict Barbell Rows
66*5*12

Narrow grip bench
86*2*8
Wide grip bench
71*2*12
Superset with:
Rows (plate weighted unilateral rowing machine)
30*4*12

Chest Press (machine)
(15(per side), 20, 25, 30)*10
35*8
40*8
Superset with:
Machine rows
60*6*10

Tried something different today. Instead of strictly vertical/horizontal pushing+pulling, i started with vertical and moved down to horizontal, then topped it off with accessory work for chest. Might do it the other way for my next upper body sesh, i.e. start from horizontal and move up to vertical pushing+Pulling.



29/6
Muscle Snatch
56*7*3
First time trying these. Holy shit they made me perspire like mad. Not that i didn't previously, but this made me appreciate the beast that is klokov all the more. Go check out his channel, he muscles 110 overhead for 2 reps with SUCH EASE. ridiculous. 

Power Clean
96*5*3
Maintaining strength. Satisfied. Can't push too hard, sports camp just finished. 

Paused front squat (2 seconds)
(56, 66, 76)*6
86*4
96*3
101*2
106*2
Not impressive, but 106 felt good, so i feel good. 

Paused back squat (3 seconds)
(106, 116, 126*3)*3

Single side leg press
60*5*12
Holy shit these were killer.