I had an awesome pump in pretty much my entire upper body tonight.
low incline dumbbell press: 80×5, 110×10,0,0
db overhead press: 80×7,0,0
4 board press: 245×13,4,3
rack pull: 405×1, 495×1, 585×1, 635×5
one arm lat pull: 5×12,5,5 Good, long eccentrics
one arm pressdown abs: 2x150x10 right and left
My hands were killing me on those rack pulls, so I wound up just getting pissed, ratcheting down my straps and pulling. I had only intended on pulling two reps, but I just gassed it. I know one heavy set isn’t that much volume, but I bet I’ll be sore later.
Conor: 635 x 5 rack pull
Conor: with straps 😦
Phil: you make me sick