Trained at a commercial gym today.
This is pretty much how it went (at least in my mind):
Neck Extension
Used the Free Motion Functional Trainer for this. Haven't used this machine in years.
- 30 lb x 20
- 35 lb x 10
- 50 lb x 10
- 60 lb x 10
Neck Flexion
- 30 lb x 20
- 35 lb x 10
- 50 lb x 10
- 60 lb x 10
Neck Side Flexion
- 25 lb x 20
- 30 lb x 10
- 45 lb x 10
- 50 lb x 10
Paused Front Squat
- 45 lb x 10
- 135 lb x 5
- 225 lb x 3
- 275 lb x 1
- 315 lb x 1
Front Squat
- 365 lb x 1 Belt
Paused Front Squat
- 315 lb x 3
- 315 lb x 3
- 315 lb x 3
Overhead Press
- 45 lb x 10
- 95 lb x 5
- 135 lb x 3
- 185 lb x 1
- 225 lb x 1
- 245 lb x 1
- 225 lb x 3,2,1
- 185 lb x 5,5
Pressing in front of a mirror threw me off. There was a tendancy to look at the mirror which made the bar come out of the groove many times. Have to remember to look upwards.
