4/11/20

Today was a tough workout... I was happy to not have to use my lower body at all... but this still rocked me. My body is thrashed from these last couple weeks of training. Enjoyed this, even if I was feeling exceptionally beat up... got everything in and tried to push myself as much as I could. Did most of the accessory work at lighter weights, but higher rep ranges and less rest given generally how fatigued I was feeling. Looking forward to resting tomorrow.

A.

Bench Press

3 sets x 5 reps @ 75% (200#) 

75% of your one rep max bench press or higher

-Working sets went 205#, 215#, 220# ... felt strong on all of these

B.

Bench Press and Sling Shot Bench Press 

2 sets x 6-12 reps

2 sets x 6-12 reps (with sling shot) 

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

-185# x 12

-185# x 10 

-205# x 10 (with slingshot) 
-205# x 9 (with slingshot) 

C.

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.

-Complete, across at 50# ... got 2 sets of 12 reps, third set went to complete failure and only got 10 reps each arm... took some extra rest between the third and fourth set and got 12 on each arm for the last set

D.

Pendlay Row

3 sets x 12-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Skull Crushers

3 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-135# for 3 x 15 for Pendlay Rows
-2 x 30# DB for 3 x 12 for Skull Crushers 

E.

Dumbbell Row

3 sets x 12-15 reps

12-15 reps per side. Aim to reach failure within the given rep range.

Dumbbell Side Raises

3 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

Supine Leg Lifts with 3 second descent

3 x 8-10 reps 

-3 x 15 with 70# DB for Rows

-3 x 15 with 11# Plates for Side Raises 
-3 x 8 for leg lifts 

F.

ROMWOD

-Complete