9/6/13 Vertical Push+Pull

Warm up:
Face Pulls
35*3*12
Superset with:
Delt raises
8*3*12

Behind neck press (from rest on traps)
61*10*5
Superset with:
Pull ups
BW*10*8

Overhead press (from dead-stop)
56*5*10
Superset with:
Lat pulldown (Plate weighted unilateral lat pull)
40(per side)*5*12

Side rows
(10, 14, 18, 22.5)*12

Single side lat pulldown
30*3*12
Superset with:
Dips
BW*3*16

Rear delt raises
10*3*20


Good session. mad grind on the last rep for the last few sets of behind neck presses. Did side rows in place of delt raises, and single side lat pulls instead of rope pulls because i was bored and felt like doing something different.