1/31/22

Today was a super solid workout... the best I've felt in the gym in a while. Weights felt light and I got a massive pump, great day in the gym.

A.

Back Squat

3 sets x 6 reps (320# last week)

Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.

-3x6 with 335# (15# over last week) ... felt like I could handle this for a 20 RM

B.

Bench Press

3 sets x 3 reps (255 last week - needed spots - try 255# again)

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-255# across ... same weight as last week, but didn't need any spots like last week and my RPE was much lower

C.

Bench Press

1-2 sets x 6-12 reps

Lower the weight to a number that will have you reaching failure within the given rep range.

-225# x 10, 7 ... that first set of 10 was a new 10 RM PR ... happy to hit that

D.

Incline Dumbbell Chest Flyes or Cable Crossovers

2 sets x 10-15 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-2x15 with 25# cross over symmetry

E.

Weighted Dips (35# last week)

2 sets x 8-12 reps

If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.

-2x10 with 45#

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-165# x 12, 175# x 10 ... rough after the above movements

G.

Tricep Extensions

2 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-2x15 bent over DB tricep kick-backs

H.

5 rounds:

• 10 strict hanging knee tucks

• 11 hollow rocks

• 12 superman rocks

• 40 russian twists (with an appropriate weight: it should be challenging but stable)

*no rest between rounds.

-Complete ... this took 10:49 with a 25# plate for the RTs ... tough on the core