7/26/22

Had a solid session today... bench press program is on a deload ... chiller session aside from the deadlifting, but got a solid pump. 

A.

Deadlift

4x4 @ 385#

1x2 @ 440#

1x2 @ 490#

1x8+ @ 385# 

-Complete, 12 reps on the last set 

B.

Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

Bench Press (deload) 
2 sets x 8 reps @ 60% (175#)

-Complete, 3x12 on the pull-ups

 

C.

Rack Chins

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

Push Ups

3 sets x 10-30 reps

Use body weight, do not go to failure. Should be able to still do 3-5 more reps each set.

-3x15 for both movements 

D.

Lat Pull-Downs

3 sets x 10-12 reps

The goal is to come as close to failure as possible without actually failing within the given rep range for all three sets. 

Durante Core x 3 sets 

-Complete, 115# for the lat pulldowns 

 

E.

Dumbbell Curls

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Extensions

3 sets x 15-20 reps

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

-Complete, 3x15 for each movement, 45# tricep extensions and 2x25# DB curls