Started bulking my diet up alot since about thursday last, having at least a gallon of whole milk a day, and alot of more food. gained ~1kg so far.
1) DE Bench
Weight Reps Sets
85kg 3 6 - had mini bands looped around wrist - to force me to try to grip the bar and tear it apart
85kg 3 2 - no bands, wrists were getting sore.
Notes = speed has increased dramatically, even with borderline tendonitus.
2) 5 board press 3x3 (side note, this is more like a 4 board for me due to length of arms)
Weight Reps Sets
100kg 3 1
140kg 3 1
180kg 1 1 - had help with lift off, failed 2nd rep (bad bar path)
160kg 5 1
3) DB MP 4x10 ramped up each set
4) Rear Delt raises 3x12 increased each set
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