2/14/22

Today was a really solid session ... happy to get back to training after what felt like a very long taper. Felt strong throughout and had a fun time in the gym.

A. 

Back Squat

3 sets x 6 reps @ 70% (315#)

70% of your one rep max back squat.

-Complete

B.

Bench Press

3 sets x 3 reps @ 85% (245#)

85% of you one max rep bench press.

-Complete

C.

Decline Bench Press

1-2 sets x 6-12 reps

You can choose the amount of reps as long as it is within the suggested range.

-205# x 8, 7

D.

Flat Dumbbell Chest Flyes or Peck Deck

2 sets x 10-15 reps

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

-2x25# DB for 2x10

E.

Weighted Dips

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.

-2x8 with 53#

F.

Close Grip Bench Press

2 sets x 6-12 reps

Aim to reach failure within the given rep range.

-185 # x 9, 8

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, single arm cable push-downs with 25#

H.

Complete the following movements:

1. Plank hold

• Accumulate 3 minutes with as little rest/sets as possible

2. Oblique plank

• Accumulate 90 seconds with as little rest/sets as possible on both sides

3. V-ups

• Perform 3 V-ups for every rest that has been taken during exercises 1 and 2

4. Glute bridge 

• Accumulate 3 minutes with as little rest/sets as possible

(rest no more than 2:00 minutes between movements)

-Complete ... broke up the planks in parts 1 and 3 times .. ended up with 9 v-ups  ... got the glutei bridge unbroken