8/28/17

Had a solid workout this afternoon. Bench press triples were rough... overall happy with my performance today, lots of volume, but felt good throughout.

A.
Bench Press
5 sets of 1 rep @ 90% + 10# = (225#)
Rest 3 minutes

3 sets of 2-3 reps @ 80% + 10#= (210#)
Rest as needed

3 sets of 5-7 reps @ 70% + 10# = (175#)
Rest as needed

-Singles @ 225# = complete
-3x3 @ 210# = 3,2,2 (needed a very tiny bit of assistance on the last reps of those sets)
-3x7 @ 175# = complete

B.
Strict Weighted Dips
3 Sets of 8-10 (use 44#+)
Rest 2:00-3:00 minutes

-3 sets of 8 @ 45# ... tough after benching

C.
EMOM 10:
Supinated Strict Weighted Pull-ups (57.5#) x 3 reps

-Complete ... these felt surprisingly really good. I got all these reps very easily.

D.
3 Super-sets:
Incline DB Bench Press (75#+ ) x 10 reps 
Rest 2-3:00 mins 

-75#, 75#, 75# (f- 8 reps) ... got two sets of 10, that last set I went to complete failure and coulnd't get the 9th rep. 

E.
3 Super-Sets of:
Strict Dips x 10 reps
Low Cable Flyes (cable starts at ground - 7.5# each arm) x 20 reps
Rest 1-2:00 mins

-Complete ... dips felt very easy, flyes were really tough angle on the chest and front delts, burned.

F.
3 Super-sets of:
Narrow Grip Skull Crushers (65#)x 10reps
Close Grip Bench Press (65#) x 10 reps
DB Tricep Kick Backs (2 x 15#) x 10 reps
Rest :60

-Complete ... always a burner, huge pump on the triceps.

G.
3 Super-Sets*:
Tricep Rope Overhead Extensions (25#) x 15 reps
Tricep Rope Push-Downs (45#) x 15 reps
Rest :90
*On the last set, finish the set of push-downs and then drop 10# and go for a max set of push-downs

-Complete, ME set was 20 reps ... great finisher.