12/7/12

I had a great workout today. I programmed for myself again, solid session.

Bench Press - 8,8,5,5,3,3,3 - 165, 165, 175, 175, 185, 190, 190# @ 2 minutes rest

DB Bench Press + DB Pull-over (on bench)
2 sets at 2 x 70# DB + 40# DB
2 sets at 2 x 80# DB + 40# DB (failed 5th rep on final set)

Rest 10 minutes then...

AMRAP 20:
5 Back Squats (225#)
10 Renegade Row (2 x 50# DB)
10 KB Swings (53#)
10 Box Jumps 24"

-6 Rounds exactly. This was basically 20 minutes of renegade rows. The first round took me 1:30, my split times suffered drastically after the first round. Everything else went pretty smoothly aside from the renegade rows. This was good training for my push-ups.

Rest 5 minutes then...

I did about 10 sets of Bulgarian ring dips with a 2 count turn out at the top. Started at sets of 5 then went to 3 and finished with some sets of singles. Solid finisher. Overall a productive day in the gym, zero joint pain which was a nice change.