Reply To: Get Vertical Program (July 2018)


    4 August

    Incline Press – 55kg x 12,12,11,10
    Incline DB Rows – 4 x 11 x 20kg
    Close Grip Bench Press – 4 x 10 x 60kg
    A1 EZ Curl – 2 x 11 x 26kg, 2 x 11 x 28.5kg
    A2 Decline Skull Crusher – 2 x 11 x 26kg, 2 x 11 x 28.5kg
    DB Preacher Curl w Assist – 3 x 5 x 13.5kg (5 secs down)

    End of week three! Nice to start getting my strength back, two weeks ago I was curling 21kg bar and already up to 28.5kg. Think I should be around 35-40kg for 10. This is still not the main focus of the program so i’m not overly pushing it in these upper body sessions. Doing 8 sets of 10 seconds of stomach vacuums every day in August so i’ve scrapped the other ab work.