3/11/16

AM Workout (0700) 

Today was a really solid session. Bench is feeling very strong. I really surprised myself with the 7 sets at 205#. It was good training, I was really taxed by the end of the session.

A.
7 Sets:
Bench Press x 3-5 Reps @ 80% (195#) + 10# = 205#
Rest as needed

-Got all 7 sets with 5 reps at 205#. Took about 3-4 minutes of rest on these sets, the second half of this was really a struggle.

B.
4 Sets:
DB Strict Press x 5-7 reps
Rest as needed

-45# x 7, 55# x 7, 65# x 4, 65# x 4 ... went to failure here, I was really taxed after part A, had almost no drive in my shoulders left.

C.
Every 3 minutes for 12 (4 sets):
Snatch Grip Strict Press x 5-7 reps
Strict Weighted Pull-ups x 5-7 reps

-Press = 95# x 7 across ... kept it light here, focused on quality movement and good reps.
-Pull-ups = 53# x 6 across ...  hit 5 across last week, felt a little stronger here.

D.
Every 3 minutes for 12 (4 sets):
Strict Weighted Dips x 5-7 reps
Cheat Hammer Curl x 5-7 reps

-Dips = 53# x 6,6,5,6 ... tried to get 6 each interval, went to failure and couldn't get it on the 3rd set. Overall happy with the effort here though
-Curls = 2 x 60# DB x 7 across

PM Workout (1445) 

35 Minute Easy Run with my girlfriend ... about 4.5 miles. Weather was great for March in Chicago, sunny and 45, had to get out the door and enjoy it.