8/7/17

Day one of writing my own strength programming ... looking to put some size and strength on over the coming 10 weeks. Overall day one went really well. Not too shabby of a gym in Newport RI. 

A.
Bench Press
Take 15-20 Minutes to Establish 1 RM 

-Singles were 205#, 225#, 240# ... I was surprised how good benching felt given that I haven't really benched at all over the last year. 

B.
Bench Press
3 Sets of 2-3 Reps @ 80% of heaviest above single = 195# 

3 Sets of 5-7 Reps @ 70% of heaviest above single ... 165# 

-Hit all of these for 3x3 and 3x7 

C.
Strict Weighted Dips
3 sets of 8, AHAP
Rest as needed 

-Used 35# across ... barely got all these reps ... need to include these more often. 

D.
3 Super-sets:
Incline DB Bench Press x 10 + Overhand Strict Pull-ups x 10 
Rest 1-2:00 mins 

-Used 50#, 60#, 65# DBs 

3 Super-sets:  DB Flyes x 10 + Underhand Strict Pull-ups x 10 
Rest 1-2:00 mins 

-Used 25#s across ... had to break up the pull-ups on these... was tough toward the end. 

E.
3 Sets of 20:
Tricep Rope Push-Downs
Rest :60

-Used 35-45# across on these... just went to failure

F.
1 Max Set of Sling-Shot Push-ups

-45 .... arms were totally dead