Today was overall a good workout. Got a decent pump from all this and didn't push myself too hard on anything. Looking forward to some higher volume workouts next week and finishing up this program.
A.
Bench Press
3 x 3-5 @ 77.5% (210#)
Bench Press
3 x 3-5 @ 77.5% (210#)
-Complete, 3 x 5 ... got all the reps easily
B.
Overhead Press
4 x 5 @ 72.5% (140#)
Overhead Press
4 x 5 @ 72.5% (140#)
-Complete
C.
Barbell Rows 3 x 8-10 @ RPE 7
Barbell Rows 3 x 8-10 @ RPE 7
-205# for 10, 10, 8 ... weights felt a bit heavier today and the RPE was only supposed to be 7 (as opposed to 8-9 on previous weeks) so I didn't push the loading here
D.
EMOM 10:
Odd: DB Bent Over Rows x 15
Even: DB Rear Delt Raises x 15
-Complete ... massive pump ... 2 x 35# for the rows and 2 x 15# for the delt raises
E.
EMOM 10:
Even: Fat DB Hammer Curls x 15
Even: Plank x :30
-Complete .... tough grip finisher, 2 x 25# for the curls
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