9/4/17

Lower volume week this week... not necessarily a full 'de-load' ... but definitely lower volume of reps overall. Last week was very high volume, so feeling a need to drop down the reps and transition into higher %s to work into new singles in the coming weeks. Overall, I felt great today.  The two days off from the gym left me feeling very refreshed. Looking forward to tomorrow.

A.
Bench Press
5 sets of 1 rep @ 90% + 15# = (230#)
Rest 3 minutes

3 sets of 2-3 reps @ 80% + 15#= (215#)
Rest as needed

3 sets of 5-7 reps @ 70% + 15# = (180#)
Rest as needed

-Complete ... hit all singles and 3x3 @ 215# and 3x7 @ 180# ... felt very strong today, got all the reps easily.

B.
3 Super-Sets:
Barbell Turkish Press-up (75#) x 8-12 reps
Floor Wipers (75#) x 8-12 reps
Rest as needed

-Went 8 reps for the get-ups, 12 for the floor wipers ... nice change/variance... not too taxing.

C.
EMOM 10:
5 C2B Pull-ups
10 Push-ups
15 Air Squats

-Complete ... wow... didn't feel great on this... I felt slow and heavy, but got through it. Probably mostly mental, but haven't been training like this, got all the reps in... going for 20 minutes on this would have gotten real.

D.
3 Sets:
Single-Arm KB Bench Press x 20 reps (10 each arm) 
Rest as needed

-40# across ... very light this week

E.
3 Super-Sets:
Standing KB Tricep Extension (2 x 15#) x 10 reps
Bent-Over BB Row (135#) x 10 reps
Standing Alternating KB Curls (2 x 35#) x 20 reps (10 each arm)
Rest as needed

-Complete, nice pump/finisher ... not taxing at all.

F.
2 Sets:
Single-Arm Plank Hold (right) x :30
Single-Arm Plank Hold (left) x :30
Rest :60
Side Plank (right) x :30
Side Plank (left) x :30
Rest :60

-Complete