Reverse Bench Press - 8x8 (145)
Seal Rows - 9x8 (53)
Cash Out:
Reverse Bench Press - 5x5 @ 165lbs
Eccentric Reverse BP - 3 @ 10 seconds @ 165lbs
“A study comparing concentric and eccentric bench press repetitions until failure found that training emphasizing eccentric contractions yielded greater strength and hypertrophic gains than in programs where eccentric actions were not emphasized.
Training programs targeting eccentric muscle actions were seen to have greater training potential for strength increases and hypertrophic gains, further proving that muscles acting eccentrically produce more significant force than those acting concentrically”. - ExerFlySport
Trap Bar Rows - 5x5 @ 150lbs
“The trap bar row is superior to other rowing variations thanks to the neutral grip and positioning of the bar. One of the biggest issues with conventional barbell rows is that most people lack the proper coordination to get into position. More often than not, someone’s knees get in the way and prevent them from performing the movement correctly.
Standing inside a trap bar, or hex bar as they’re commonly called, prevents that issue with one quick equipment change.
The neutral grip adds another layer of superiority. Whereas a barbell row limits the range of motion that you can use during the movement, a trap bar isn’t limited by a barbell hitting you in the stomach.
Because of this, you can get a bigger stretch at the bottom of the movement and a harder contraction at the top. More range of motion = more results”. - Bro Bible
AVG HR - 126 BPM
MAX HR - 161 BPM
@ Sobo S&C - The Trails
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