Saturday, April 22, 2017

Shaf Bench Ladders

April 22, 2017
Afternoon

Day 1 of starting the Shaf ladders again. Going to try the 3 days per week of them. Saturday will be just the minimum, Monday they'll follow shoulder presses and the assistance will be more shoulder and triceps focused, and Thursday they'll lead with the assistance being more chest and triceps stuff. I also want to match all pressing with similar weighted rows for equal sets and reps. I'll also be continuing the fighter pull-ups.

Deads will probably be 4 rotating heights with only a top lift from the floor every 4th week. Warm-ups to the 80% range will all be from the floor as well.

Squats I'll probably follow Jesse Jobe's wave program.

Shaf SS
Bench and BB Row WU to 250 x 3 x 1/2/3r

SS
Y Pulls 2 x 20r
GHR Crunch 2 x 15r

EZ Curl 45 x 1 x 50r