Today was a pretty decent workout... was hoping to move some more weight on the bench today... but still improved by 5# over the last few weeks... my 1 RM has obviously not increased much, but the volume of work my chest and triceps can handle has gone up a lot over the last few weeks.
A.
Bench Press
Work up to 1 RM
then 3x3 at 225#
then 3x7 at 195#
-Singles = 205#, 225#, 245#, 250# (f) - needed a small spot ... 245# for the day is okay for me, this is a 5# increase from 7 weeks ago... haven't focused on benching at all since TBS until now.. this is definitely a lift I'm always in need of improving though.
-3 sets of 2 @ 225#
-2 sets of 7 @ 195#
-1 set of 4 @ 205# ... went to complete failure here on that fifth rep... 195# felt very solid though.
B.
Strict Weighted Dips
5x5
Rest as needed
-unweighted, 44#, 54#, 64#, 78# (f - 4 reps) ... never dipped this much, felt solid here.
C.
Every 3 for 15 (5 sets):
Min 1 - Strict Dips x 10 Reps
Min 2 - Parallet Push-ups x Max Reps
Min 3 - Rest
-This was very brutal ... 30, 18, 16, 13, 15 ... ROUGH.
D.
Single-Arm Flat DB Bench x 20 (10 each arm)
Rest as needed
-50#, 55#, 60# ... went lighter on these ... not much there after C.
E.
4 Sets:
Seated DB Overhead Extension x 8 reps
Rest as needed
-40#, 60#, 70#, 70#
F.
3 Super-Sets:
Decline DB Skull Crushers (2 x 20#) x 15 reps
DB Tricep-Kick Backs (2 x 15#) x 15 reps
Rest 90-120 seconds
-This was brutal, great variance, very challenging
G.
Tricep Rope Push-Downs x 100 reps*
*Start at 40# get as many reps as possible, drop the weight 5#, repeat until you finish 100 reps
-Complete ... great finisher ... last 30# reps were at 12.5#
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