2/28/22

Today was an okay workout ... hit a couple bench PRs... but the weights felt heavy today... had to get up extra early to get this in... looking forward to a rest day tomorrow. 

 A. 

Back Squat

3 sets x 6 reps (325 last week)

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

-335# (10# over last week) ... felt easy

B.

Bench Press

3 sets x 3 reps (255 last week)

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).

-Across at 260# ... went 3,3,2 (failure on the last set) ... this was a 3 RM bench PR

C.

Incline Bench Press

1-2 sets x 6-12 reps

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

-225# x 6 (PR), 205# x 6 ... dropped down the weight here for the second set ... went to failure on that first one ... I've wanted to hit 225# x 5+ on incline for a long time, really happy to do so.

D.

Incline Dumbbell Chest Flyes or Cable Crossovers

2 sets x 10-15 reps

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

-2x10 with 2x25# DB

E.

Weighted Dips

2 sets x 8-12 reps (53 x 10, 7 last week)

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x12 at BW ... backed off here due to time constraints, took little rest

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-185# x 8, 7

H. 

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 with 1 black band + 1 red band, banded tricep push-downs