2/18/20

Today was a decent workout... not the best I've had recently ... was a bit rushed with time, but got in what I could ... the last few exercises were done very quickly with little to no rest, so intensity just wasn't there... but got it in, albeit rushed.

A.

Back Squat

3 sets x 5 reps @ 75% (315#)

-Complete ... was a bit rough after squatting yesterday... but got all the reps 

B.

Bench Press

3 sets x 3 reps @ 85% (225#)

-Complete

C.

Bench Press

2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-185# x 12, 185# x 9

D.
AMRAP 7:
1,2,3... Strict Pull-ups*
*:10 Ring Support Hold after each set

-Round of 8 + 5 pull-ups into the set of 9

E.

Flat Dumbbell Chest Flyes

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-Complete, 2 x 12 with 2 x 25# DB

F.

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm.

-50# cross, went 2 sets of 12 and then the last two sets were 10/8 ... reaching complete failure here 

G.

Weighted Dips

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8-12 reps.

-Went 10, 8 with unweighted ... was reaching complete failure