So far so good this week. Working more reps this week so far. Feels good working heavy double and triples, it also helps work mobility, which i especially need in my hips. I will probably stay on more doubles and triples through next week, then go back to heavy singles for my Max Effort days. Dynamic Effort days are always sets of doubles or triples to work on speed. Enough rambling, now on to the meat.
Monday 1-12-15
ME bench-regular( worked up to 4 sets of 3 reps. Went for an extra set at the end but only got a double at 295 lbs...so 4X3 and 1X2)
-tricep pushdowns (on the assited pull up station, the platform where you put your knees a put a med. ball on it and pushed it down, caught it on the way back up, repeat)
-Straight arm pulldowns and face pulls
-Rear delt flys
-Deep wide grip dips
Tuesday
ME Squat (as wide as i can go in the rack. worked up to 4X3 heavy wide stance, last sets was wide and 1X2. final set was 1X8 at 225 to stretch out and get some hypertrophy)
-seated calve raises
-Straight leg deads
-Front squats 3X6 med weight, ass to heels
Wed- off
I felt real good going that wide on squats, kinda hard to get down to parallel but i made it happen. Hips get a lot of work in this position.