Today was a decent workout... didn't feel great on the bench, the volume/overload is catching up to me... but overall still got a great pump out of this.
A.
Back Squat
3 sets x 6 reps (290# 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.
-300# across (10# over last week)
B.
Bench Press
3 sets x 3 reps (250# 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).
-255# (5# over last week), but needed a small spot on the 6th and 9th reps.
C.
Incline Bench Press
3 sets x 6-12 reps (165# last week)
You can choose the amount of reps as long as it is within the suggested range
-3x8 with 185#
D.
Flat Dumbbell Chest Flyes
3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-3x12 with 2x15#
E.
Weighted Dips
3 sets x 8-12 reps
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.
-12,12,10 BW
F.
Skull Crushers
3 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x12 with 75# EZ Bar
G.
Tricep Extensions
4 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.
‘Durante Core’ x 4 sets
-Complete, 55# push-downs
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