8/18/22

 Had an okay workout this morning... bummed about how the deadlifting went, everything else was solid and I got a good pump out of this. 

A.

Deadlift

4x4 @ 395#

1x2 @ 450#

1x2 @ 500#

1x8+ @395

-Complete, but with a failed rep ... this was rough... the set of 1x2@500# became another set of 1x2 @ 450# ... between being sick/traveling/not deadlifting in two weeks I felt like complete ass on that 500# and didn't even get 1 rep. Hopefully this progression feels better next week. Got 10 reps at 395# on the last set 

B.

Bench Press

3 sets x 3 reps @ 80% (230#) 

80% of your one rep max bench press.

Pull Ups

3 sets x 8-10 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-Complete, unweighted 3x10

 

C.

Strict Press

3 sets x 4 reps @ 70% (145#)

70-75% of your one rep max strict press.

Supinated Grip Pull-ups 

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-Complete, unweighted 3x10

 

D.

Lat Pull-Downs

3 sets x 10-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat Pull-Down machine do 3 extra sets of Rack Chins.

-Complete, 3x12 with 125# 

 

E.

Dumbbell Curls

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

Tricep Extensions

3 sets x 8-10 reps

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

-3x10 on both movements ... 35#s for the curls and 15#s for the tricep extensions (kick-backs)