4/17/18

Starting a new strength cycle today. Overall had a good time and enjoyed the gym. Lots more strength/hypertrophy work and less conditioning over the next few weeks.

A.
Flat Bench Press – 1 RM

then 80% of today's heaviest single 3x3 and 70% 2x10

-Single = 240# ... went up easily, probably more there, but called it due to time
-80% @ 3x3 = 195#
70% @ 2x10 = 170#

B.
Weighted Dips – 5 x 5 

Build over the course of five sets to a 5 RM

-25,35,45,55,60#

C.
10 x 10 Incline DB Bench Press
Rest 90 seconds

5-10 Strict Pull-ups 

Rest 90 Seconds

-Went 55# Across + 7 Strict Pull-ups ... huge pump, last few sets were rough. 

D.

3 Super-Sets of:

EZ Bar Skull Crushers (60#) x 15 reps 

Bent-over Tricep Kick Backs (2 x 20# DB) x 15 reps 

Rest :60

-Complete ... burned my triceps really badly 

E.

3 Sets of:

Rope Tricep Push-Downs (40#, 40#, 50#) x 20
Hollow-Rocks x 20 

Rest :60

-Complete