9/15/17

Had a very solid workout this afternoon. I haven't been jerking much at all over the last year, it is nice to finally be putting some bigger weights overhead and feel strong overhead again. Really enjoyed it this afternoon, had a great session. 

A.

Split Jerk

15 Minutes to work to a heavy single

then...

3x3 @ 80% of today's single

Rest as needed

-Jerk = 300# 
-3x3 @ 80% = 245# ... felt strong on these ... haven't been working jerks at all, but everything felt solid today. 

B.

Push-Press

3x3 @ 70% of today's split-jerk single

Rest as needed

-Complete @ 210# ... haven't done a push-press in months ... but these were fun. 

C.

Bench Press

4 sets of 5-7 Reps @ 65% + 35# = (190#)

Rest 2 minutes

-Complete, got 4 sets of 7 across, great stuff. 

Sling-Shot Bench Press

4 sets of 5-7 Reps

Rest 2 minutes

-210# x 7, 220# x 7, 230# x 5, 230# x 4 ... I started to gas out a lot on these, but I put out a big effort here. 

D.

Seated DB Press

10 x 10

Rest :90

-This week was 50# DBs across ... got 7 sets complete, then got 9, 8, 8 on the last three sets. I felt strong, but definitely gassed out at the end. GVT is always a good time. 

E.

3 Sets of:

DB Side Lateral Raise (2 x 20# DB) x 10 reps

Rest as needed

Rope Face Pulls (30-40#) x 15 reps

Rest as needed

Smith Machine Calf Raises w/ 1 second pause at top of each rep (180#) x 20 reps

Rest as needed

-Complete

F.

3 Sets:

Reverse Cross-Body Cable Flyes (2 x 7.5#) x 10 reps

Rest as needed

Weighted Hollow Hold x :40 @ 25#
Rest as needed

-Complete