Today was overall a good workout. Was a bit sore in my chest and the pause bench press rocked me... got through everything, looking forward to a rest day tomorrow.
A.
Comp Grip Pause Bench Press
5 sets x 2 reps
Increase the weight off of last weeks 3x3 Bench Press (used 250# last week)
Comp Grip Pause Bench Press
5 sets x 2 reps
Increase the weight off of last weeks 3x3 Bench Press (used 250# last week)
-Went 255#, 245#, 245#, 235#, 235# ... the pause was kicking my ass, couldn't go over last week's 3x3 weight of 250# for all the sets... pausing is not something I regularly train and is a huge weakness of mine.
B.
Wide Grip Bench Press
4 sets x max reps @ 78% (215#)
78% of your one rep max bench press.
Wide Grip Bench Press
4 sets x max reps @ 78% (215#)
78% of your one rep max bench press.
-8,8,7,7
C.
Seated Strict Press
5 sets x 5 reps
Choose a challenging weight.
Seated Strict Press
5 sets x 5 reps
Choose a challenging weight.
-Complete, across at 135#
D.
Landmine Press
4 sets x 8 reps
8 reps each side
Landmine Press
4 sets x 8 reps
8 reps each side
-Complete, across at 105#
E.
Dumbbell Farmers March
5 sets x 30 sec reps
5 sets of 30 second sets at a heavy weight of your choice.
E.
Dumbbell Farmers March
5 sets x 30 sec reps
5 sets of 30 second sets at a heavy weight of your choice.
-Complete, 2x72# KB
4 Super-Sets:
Band Pull-a-Parts
4 sets x 15 reps
Band Pull-a-Parts
4 sets x 15 reps
Landmine Twists
4 sets x 12 reps
-Complete, 1 red band, 60# twists
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