Absolute Strength/Assistance/
Pre-Rehab: PM
Lat Pulldown: 3 x 12
Seated Row: 3 x 15-20
Back Extension: 3 x 15
DB Side Bends: 3 x 5
Zercher Squats(RAW): 95 x 5, 135 x 5,
185 x 5, 225 x 5, 275 x 3, 315@5 x 2,
350 x 1, 365 x 2
Bench Press + Mini Bands/KB's(35#):
95@3 x 8, 145@3 x 8
DB Row: 100 x 5, 125@3 x 5
Seated Low Row: 2 x 10
*Big PR with the Zercher Squat. Previous
was 335lbs or so & 375 lbs with a cambered
bar. Getting super strong with this lift. I'm also
doing the other variations as well which aid in my
squat & DL arsenal. The KB & band benching is
good pressing therapy for me. It utilizes all the correct
pressing muscles & stabilizers. These lifts will help me
take my strength to the next level. Cheers fuck-face's!!
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