8/20/22

 Spent about 40 minutes in the gym this morning getting in the lifting session... at home with my young child, so it's difficult to get a full workout in, but got most of everything in and I was happy to sneak this in. 

A.

Bench Press Prep

Perform Rack Chins @ 50-75% intensity for 1-2 sets of 10-15 reps. 

-Complete

 

B.

Bench Press

3 sets x 2 reps @ 85% (245#)

85% of your one rep max bench press.

-Complete

 

C.

Seated Strict Press

3 sets x 3 reps @ 75% (155#)

Minimum 75% of your one rep max strict press 

-Complete

 

D.

Pallof Press

3 sets x 15 reps

3x15 facing each way. 

-Complete

 

E.

Dumbbell Side Raises

3 sets x 8-10 reps

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

-Complete, 2 x15# DB 

 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

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

-Complete, 2 x15# DB 

G.
3 Sets of:

Strict Pull-ups x 8 reps 

-35# KB across, went 8 ... 7/1 ... 6/1/1