1/13/21

Today was a good workout, after last week's de-load/1RM tests and a few more days off, my body is feeling recovered. Enjoyed today's workout, took less than 60 minutes and was a fun pump/nice variation from the repetitive (but effective) powerlifting training. 

A.

Bench Press 
Max Reps @ 225/135# 

-10 reps ... this is a new 10 RM PR ... very happy to hit this. 

B.
3 Super-Sets of:
DB Bench Press x 8-12 reps 
Strict Pull-ups x 8-12 reps 

-3x8 with 2 x75# DB for the presses, 12,10,10 on the pull-ups 

C.
Board Bench Press 
3 x 8-12 reps 

-205# for 8,8,7 ... went to complete failure on that last set 

D.
3 Super-Sets of:
Deficit Push-ups x 12-15 reps 
Ring Rows x 8-12 reps 

-3x12 across for both movements 

E.
3 Super-Sets of: 
Filly Curl (KB in rack, single arm KB curl with other arm) 
3x10/side 
Strict Ring Dips x 8-12 reps 

-53# for the KB in the rack, 26# KB for the curls ... rough ... 3x8 on the dips ... had almost nothing left in my chest/triceps for the dips... much more difficult than I thought it would be.