holy fuck!

[red head]

Heavy. I take a minute between each exercise.

Here's the split.

Day 1 5x5

1A weighted dips
1B pendlay row
1C front squat

Day 2 5x10

1A low incline DB press
1B DB row
1C reverse DB lunge

Day 3 8x3

1A weighted chins
1B standing press
1C Deathlift


Wednesday is an absolute bitch. Its a very challenging workout for me.

I do straight sets after a warm up for all exercise. I add five to ten pounds to each exercise every week. I'll run through this for six weeks then keep the exercises, but rotate through the rep ranges and start over.

I'll do some body weight exercises, and upper back/rotator work on the back end of these workouts.

im gonna incorperate that day 3 of yours in to my routine . there three of my favs

 

[red head]

does any one else get pain in their clavicals when doin heavy dips . its not a bad pain i just started feelin a bit at the top of the lift when hit 5 reps at 30 kg

 

[SouthernLord]

does any one else get pain in their clavicals when doin heavy dips . its not a bad pain i just started feelin a bit at the top of the lift when hit 5 reps at 30 kg

I have in the past. Do some thoracic extensions on a foam roller or piece of pvc and stretch your pecs. The more often the better.

Thoracic extensions at 1:45 of this video.

YouTube - Cressey Performance Foam Roller Series

If you're not already doing any foam roller work. You should.

 

[red head]

I have in the past. Do some thoracic extensions on a foam roller or piece of pvc and stretch your pecs. The more often the better.

Thoracic extensions at 1:45 of this video.

YouTube - Cressey Performance Foam Roller Series

If you're not already doing any foam roller work. You should.

thanks man . i spend about 15 mins every day stretching you gotta . im never scared of pain but at 44 (been lifting for about 15 years) you gotta be so careful what starts as i niggle soon has you outa action for a week or two . gettin older sucks