Today was a decent session... got a solid pump, but the weights still felt heavy... felt better on this session last week. Got everything in, looking forward to resting tomorrow.
A.
Back Squat
3 sets x 6 reps (335# 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.
-350# across (15# over last week)
B.
Bench Press
3 sets x 3 reps (260# last week - do this 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).
-260# ... same as last week, but needed a spot on each set ... did not feel good today.
C.
Pause (2 seconds on chest), Feet-up 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.
-2x8 with 185#
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.
-2x10 with 2x25# DB
E.
Weighted Dips
2 sets x 8-12 reps (53+)
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.
Skull Crushers
2 sets x 6-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x12 with 95# EZ Bar
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 with 50# DB, seated overhead extension
1. Every 2:30 minutes, for 4 rounds:
• 60 second plank hold
• 20-30 seconds of side touches
2. Mountain Climbers
• 100 reps
Aim is to reach the allotted time/reps as quickly as possible whilst maintaining good posture and technique.
-Complete, MC went 65/35
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