DeFranco Upper Body Warmup
Bench Press - 45 x 8, 95 x 5, 145 x 3, 170 x 1, 170 x 8, 180 x 6, 190 x 8
1a. dumbbell bench press - 65 x 16, 65 x 13
1b. miniband underhand pullaparts - 35, 25
2a. meadows rows - 50 x 8L/R, 50 x 8L/R, 50 x 8L/R
2b. TRX face pull + external rotation - 12, 12, 12
3a. 1 arm DB shrug (non-working hand behind back) - 1211 - 50 x 8, 65 x 8, 65 x 8
3b. Side-Lying Lateral Raise on Incline Bench (w/ Fat Gripz) - 15 x 8, 10 x 15, 10 x 15
Dan John Complex F - bar x 8
Dan John Complex D - bar x 8
-DeFranco cycle - Day 1 week 1
-bench - 180 felt heavy but 190 felt good, I'm not sure if I'm warming up on bench too much or too little, something has to change though, last thing I want is to strain my pec minor like I did last year, any ideas?
-DB bench - started too heavy, I was suppose to pick a weight that I could get 20-25 on the first set, will adjust down next week
-meadows rows - could go up some
-1-arm shrugs - felt weird
-side lying lateral raise - these really felt weird
Messed around the garage gym with my brother for 15-20 minutes, ran him through a circuit 3 times:
goblet squat - 18# x 10
pushup x 10
Bulgarian Goat Belly Swing - BW x 15
TRX row x 10
suitcase walk - 53# x driveway
1 minute rest
He also did:
foam roller hand walk x 3
reverse crunch x 10
He was hurting after that so we stopped.
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."