ME BP with weight releasers
Week 1
3 sets of 5 reps
Use 25lbs per side with your releasers....set to release at chest level
Do your first rep as a slow eccentric, then blast up a set of 5
The first eccentric will diminish normal rep percents so start low and build to a 5 rep load.
After each set perform single arm DB row 5+5
Follow with a countdown set of:
Pendley Rows (barbell)
DB flat bench
10,8,6,4,2 put this effort on the clock, and go heavy, make yourself work.
End with 3 rounds to failure of dips and chins (record reps on each set)
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