Today was a good workout, the best I've had in a while. It was really fun, felt good on everything. Looking forward to some rest tomorrow, accessory work Sunday and getting after the next week's heavier workouts.
A.
Comp Grip Pause Bench Press
3 sets x 1 rep
Three heavy singles. This does not need to be a max
Comp Grip Pause Bench Press
3 sets x 1 rep
Three heavy singles. This does not need to be a max
-245#, 255#, 265# ... this is the most I've ever done for a pause bench press
B.
Wide Grip Bench Press
2 sets x max reps @ 80% (220#)
80% of your one rep max bench press.
Wide Grip Bench Press
2 sets x max reps @ 80% (220#)
80% of your one rep max bench press.
-9, 9 ... felt surprisingly strong on this, definitely the heaviest I've ever gone for a wide grip BP.
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 75% (205#)
75% of your one rep max bench press.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 75% (205#)
75% of your one rep max bench press.
-Complete... this was rough... went for a 3 Mississippi pause
D.
Incline Bench Press
5 sets x 5 reps
Choose a challenging weight.
Incline Bench Press
5 sets x 5 reps
Choose a challenging weight.
-185#, 205#, 205#, 205#, 210#
E.
Single Arm Dumbbell Strict Press
4 sets x 10 reps
10 reps each side
Single Arm Dumbbell Strict Press
4 sets x 10 reps
10 reps each side
-4x10 across at 50# DB
F.
Dumbbell Bent-Over Side Raises
4 sets x 10 reps
Aim to reach failure at the given rep range
-4x10 across with 2x25# DB
No comments:
Post a Comment