One of my problems is my work capacity and endurance so every assistance lift will be with a 60 second rest between sets and 2 minute rest between exercises. The plan is for assistance day to be done in 60-75 minutes with the work.
I expect a regress in some weights due to the lowered rest intervals but its all for a solid end goal.
Chest Supported Row
90 x 15
135 x 10
180 x 9
135 x 10
130 x 10
150 x 3 x 10
T’s, Y,s, I’s, W’s
5 x 10 for each in the cycle
These actually suck and are needed.
Smith machine seated press strip set
265 x 4
215 x 4
195 x 4
175 x 5
155 x 4
135 x 4
Done with the top weight and as I fail taking off weight on each side until the last.
Cable Shrugs with a 2 second hold at top
230 x 4 x 15
40 x 4 x 10
2 x 12
10 x 2 x 20
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