12/18/23

 Today was a solid session, felt surprisingly strong throughout this ... I was a bit intimidated by some of the weights, but flowed through everything well. Really enjoyable strength session. 

A.

Back Squat

3 sets x 6 reps (300 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.

 

-315# across (15# over last week) 

B.

Bench Press

3 sets x 3 reps (255 last week - repeat this again) 

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# across ... same weight as last week, but didn't need a spot on any reps this week. 

 

C.

Bench Press

3 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-3x8 across at 215# 

 

D.

Incline 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.

-2x12 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.

-3x10, BW

 

F.

Close Grip Bench Press

3 sets x 6-12 reps

Aim to reach failure within the given rep range.

-8,8,7 with 165# ... missed the last rep ... rough after parts A-E. 

 

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’

4 sets 

-Complete, 65# cable push-downs