10/6/17

This afternoon was a super solid workout. I felt great throughout and really enjoyed myself today. Pushed the loading where I could and got a lot of intensity out of this. I really enjoyed the GVT super-set variant we did today, it was challenging and fun. Looking forward to training tomorrow.

A.
Push-Press
3-3-3
Push-Jerk
3-3-3
Split-Jerk
3-3-3
*Increase the load over 9 sets
Rest as needed

-Push-Press = 185#, 195#, 205#
-Push-Jerk = 205#, 225#, 235#
-Split-Jerk = 245#, 250#, 255# ... this was challenging... shoulders were smoked, but no missed reps and all reps were touch-and-go out of a rack ... good training, could have gone heavier with some jerk blocks ... I really miss using those.

B.
10 Super-Sets:
Decline DB Bench Press (2 x 65# DB) x 10 reps
Rest :90
Strict Pull-ups x 10 reps
Rest :90

-Complete ... first few sets felt easy, by the 6th set I had a huge pump and by the last 3 sets I was struggling badly... tough and really fun. This was one of the best pumps I've ever had.

C.
3 Super-Sets:
Incline DB Fly (2 x 25#) x 10 reps
DB Row (75#) x 20 reps (10 each arm)
Rest 1-2 minutes

-Complete

D.
3 Super-Sets:
Decline DB Skull Crushers (2 x 20#) x 15 reps
DB Tricep-Kick Backs (2 x 15#) x 15 reps
Rest 90 seconds

-Complete ... always a burner, really tough and good finisher on the triceps.

E.
3 Super-Sets:
Rear-Delt Fly Machine x 12 reps
Close-Grip Tricep Push-downs x 15 reps
Rest as needed

-Complete ... don't even remember the loading ... just got through this, I was totally done by this time.