Today was a good workout, felt strong and got a lot of good reps in. Fun day in the gym ... pause dips/pull-ups were nice variation.
A.
Bench Press
5 sets x 8 reps @ 78% (215#)
78% of your one rep max bench press.
Bench Press
5 sets x 8 reps @ 78% (215#)
78% of your one rep max bench press.
-Complete ... got all these sets easily, good stuff.
B.
Board Bench Press
1 set x 3 reps
Work up to a 3 rep max.
Board Bench Press
1 set x 3 reps
Work up to a 3 rep max.
-215#, 245#, 260#, 270# (fail - needed a spot on the 3rd rep) ... 260# felt very manageable, but that last rep at 270# got me.
C.
Board Bench Press
3 sets x 3 reps @ 90%
90% of the 3 rep max you just hit.
C.
Board Bench Press
3 sets x 3 reps @ 90%
90% of the 3 rep max you just hit.
-Across at 245# (90% of 270#) ... went off of 270 despite the miss in part B.
D.
Paused Incline Dumbbell Bench Press
3 sets x 10 reps
Choose a challenging weight.
D.
Paused Incline Dumbbell Bench Press
3 sets x 10 reps
Choose a challenging weight.
-Complete, across with 2x50# DB
E.
Pause Dips
4 sets x max reps
Body weight.
E.
Pause Dips
4 sets x max reps
Body weight.
-10,9,8,8
F.
Paused Pullups
3 sets x max reps
If you cannot do body weight, do banded.
F.
Paused Pullups
3 sets x max reps
If you cannot do body weight, do banded.
-9,8,8,7
G.
Plank
3 Sets of :60
-Complete
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