CHP Day 41: back squats 195lbs x 10 x 3
10 views · Published 7 May 2016 · 0:39 · 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 195lbs x 8-10 X 3 sets -- last week you crushed this, so your reward is more weight :) Shoulders W-presses Warm-up 2 sets very light weight 12-15 reps working sets 4010 tempo 15 X 10 X 2 sets 20 X 7-9 X 2 sets 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 X 8-9 ; 10 lb plate X 8 - 10 total reps] X 3 sets -- yup, right from one to the next. And yes, this is a hell of a 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 X 8 X 2 sets 15 X 7-9 X 3 sets -- https://www.youtube.com/watch?v=_4RKRzSVCN8 ---- on your set you're initiating too much with your back. See how much your shoulder blades flair? We don't want that. It should feel as though you are pulling with the back upper part of your arm (so almost high on your tricep, some tricep burn is pretty normal). Also, your hands should be pronated more. You're in very much a neutral position throughout. Turn thumbs in more and then lift pinkies toward the ceiling. Standing dbell side laterals -- to toast them off [W(M8) X 7-8 ; dropset to W(M10) X rep max ; dropset to W(M16) X rep max] X 2 times ---so let's say you start with 20s, I would do that, then drop to 15s, then drop to 10s.
