9/11/17

Had a super solid workout today. Drank a bit and stayed up late on Saturday night, so I had a little bit of mental reservation about the gym today, but I felt very strong on everything and really enjoyed myself in the gym once I got warmed up.

A.
Bench Press
5 sets of 1 rep @ 90% + 20# = (235#)
Rest 3 minutes

3 sets of 2-3 reps @ 80% + 20#= (220#)
Rest as needed

3 sets of 5-7 reps @ 70% + 20# = (185#)
Rest as needed

-Complete ... hit all the singles easily, 3x3 @ 220# and 3x7 @ 185# ... felt strong throughout.

B.
Strict Weighted Dips
3 Sets of 8-10 (53#)
Rest as needed

-8,7,7 ... tough after part A ... but got it done.

C.
EMOM 10:
Strict Weighted Pull-ups (65#) x 2-3 reps

-Went 3 reps for 5 minutes, 2 reps for 5 minutes ... felt strong on these.

D.
3 Sets:
Flat DB Bench Press (thumbs towards head) x 10 reps
Rest as needed

-70# x 10, 80# x 7, 70# x 9 ... felt really solid on the first set, so pushed the loading a bit and really struggled with the 80#s ... overall fun/different movement though, was a nice change. 

E.
3 Sets:
Single Arm Incline DB Bench Press x 20 reps (10 each arm)
Rest as needed

-55# Across ... never done this movement, could probably get a lot better at this. 

F.
3 Super-sets of:
EZ Bar Skull Crushers (70#) x 10reps
Close Grip EZ Bar Bench Press (70#) x 10 reps
DB Tricep Kick Backs (2 x 15#) x 10 reps
Rest :60

-Complete, always a good time 

G.
3 Sets:
Tate Press x 10 reps
Rest :60

-20#, 20#, 25#s DBs ... probably could have done more here, but haven't done this movement in years? Good to get in, looking forward to pushing it harder next week.

H.
3 Sets*:
Tricep Rope Push-Downs x 20 reps
Rest :60
*On the last set, finish the set of push-downs and then drop 20# and go for a max set of push-downs, then drop another 20# and go for a max set of push-downs. 

-50# for the first two sets, then 50#/30#/10# for the max sets .. got a total of 44 reps on the drop set, great finisher on the triceps.