4/23/20

Today was a solid upper body workout... enjoyed my time in the gym, got a big chest pump and left the gym feeling refreshed. Excited to train tomorrow. 

A.

Bench Press (used 225 for 3x3 on 4/3/20 .. haven't done doubles in over a month and used 220 for 3x2 - use at least 235)

3 sets x 2 reps

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-235#, 245#, 245# ... felt strong on this, probably more there, but these were solid reps 

B.

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.

-205# x 10, 205# x 9 

C.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-190# x 10, 190# x 8 

D.

Board Bench Press 

2 sets x 6-12 reps 

Aim to reach failure within the given rep range.

-190# x 12, 190# x 10 

E.

Weighted Pull Ups

3 sets x 10-12 reps

If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

'Durante Core' (10 hollow-rocks, 10 v-ups, 10 tuck-ups, :10 hollow hold) 

-Complete, 35# KB for 3 x 10 ... overall felt strong on this 

F.

Floor Wipers (135/95#)
3 sets x 14 reps (1 touch = 1 rep) 

Overhead Carry 

3 sets x 25 steps per arm 

50 steps per set (in total)

-Complete, used 88# KB for the overhead carry ... floor wipers kicked my ass 

G.
ROMWOD

-Complete