21/01/2011
OHP
Bar x 8
40kg x 8
52.5kg x 5
60kg x 5
67.5kg x 8 - Slightly disappointed, was aiming for 10.
Shrugs
110kg x 8
150kg x 8
180kg x 20
150kg x 20
150kg x 20
Doing high reps on shrugs now, it's what Wendler recommends, and he has much bigger traps than the chaos n pain guy.
Close grip bench
60kg x 8
90kg x 6
90kg x 5
lolwut
My front delts were probably too fried from all the overhead pressing, felt weak on this. Will probably switch it for lying tricep extensions or something.
Wide grip pull down
Someweight x 4 x 8
Facepulls
Lots of chins