CHP Day 34: Backsquats 185lbs x 10 x 3
15 views · Published 30 April 2016 · 0:32 · Indexed 20 October 2026
Channel: heyward boyce · 2016 · People & Blogs
Touch legs and shoulders Barbell Squats -- Get at least to parallel, ideally below it. 2-3 warm-up sets 20X0 tempo Bar x 10 135 X 10 185lbs x 8-10 X 3 sets Shoulders W-presses Warm-up 2 sets very light weight 12-15 reps working sets 4010 tempo 15(M12) X 10 X 4 sets --- elbow ideally shouldn't bend during the movement here -- this is like a fly for your shoulders. You're seated. Get into a press position (so dbells are at your shoulders) let them then move outward, away from you a bit. You'll notice that your arms now make a W shape (hence the name). Now, keep that bend in your elbows and basically fly the weight up (so not a press so much since your elbow angle isn't changing). Poliquin side laterals ; supersetted with plate turns (grab plate, lift and turn in front of you. It’s a front lateral raise and then a turn like you are driving your car at the top. Alternate directions) 3011 tempo ; 2010 tempo [15(M10) X 8 ; 10 lb plate X 8 - 10 total reps] X 3 sets "Does a superset require going into the 2nd movement immediately? If so, man, those steering wheels burn." Rear delt laterals on the fly machine (or dumbbells if you don't have that) --- be sure to not over squeeze and bring your traps into play. The range of movement on this is actually fairly small for rear delts. 3011 tempo 12lbs(W12) X 10 15(W10) X 8 15(W8) X 8 X 3 sets -- https://www.youtube.com/watch?v=_4RKRzSVCN8
