8/3/22

Finally starting to feel a bit better... all symptoms aside from some slight congestion are over... figured I'd feel how I felt with a powerlifting session... got everything in and didn't feel too crappy. 

A. 

Bench Press Prep

1-2 sets x 10-15 reps @ 40-60%

Perform Banded Face Pulls @ 40-60% intensity for 1-2 sets of 10-15 reps. 

-Complete

B. 

Bench Press

4 sets x 5 reps @ 75% (215#)

75% of your one rep max bench press.

-Complete

 

C.

Bench Press

3 sets x 8-10 reps

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

-3x10 with 200# 

 

D.

Close Grip Bench Press

3 sets x 8-10 reps

The goal is to reach failure within the given rep range in all 3 sets.

-155# for 3x8

 

E.

DB Skull Crushers 

3 sets x 8-10 reps

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, 2x25# for both movements 

 

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.

'Durante Core' x 3 sets 

-Complete, 2x15# DB