8/14/17

Solid workout today. Definitely felt the volume of last week, but got through everything and pushed the loading slightly over last week. Good workout, kind of missed doing conditioning, but looking forward to next week when the accessory stuff changes to switch it up.

A.
Bench Press
5 sets of 1 rep @ 90% (215#)
Rest 3 minutes

3 sets of 2-3 reps @ 80% (195#)
Rest as needed

3 sets of 5-7 reps @ 70% (170#)
Rest as needed

-Complete ... got all the singles and reps for 3x3 and 3x7.

B.
Strict Weighted Dips
3 Sets of 8-10 (use 35#+)
Rest as needed

-Complete, hit 35# for two sets of 10 and then 40# for a set 10

C.
3 Super-sets:
Incline DB Bench Press (60#+)x 10 + Overhand Strict Weighted Pull-ups x 5
Rest 1-2:00 mins 

-Complete w/ 65#, 65#, 70# x 10 each ... rough ... pull-ups across at 50#

3 Super-sets:  DB Flyes (25#+) x 10 + Underhand Strict Weighted Pull-ups x 5
Rest 1-2:00 mins 

-Complete w/ 25# across ... pull-ups across at 50#

D.
3 Super-sets of:
EZ Bar Skull Crushers (50#)x 15 reps
DB Tricep Kick Backs (2 x 10#) x 15 reps
Rest :60

-Complete ... went very light on these, got a big pump, will push the loading next time.

E.
3 Sets of 20:
Tricep Rope Push-Downs (35-45#+)
Rest :60

-42.5#, 37.5#, 32.5#  ... arms were totally dead by this point. Solid finisher though.