9/9/22

Hit the class workout and then added in some bench pressing after. Nice way to start the day.

A.

4 Sets: 

1 and a Quarter Goblet Squats x 10 reps 

Rest :90

-Complete, across at 72# 

B.

4 Sets:

DB Hamstring Curls x 10 reps 

Rest :90

-Complete, across at 25# 

C.

For time:

25/20 Cal Bike

10 Strict HSPU 
15/12 Cal Bike

10 Strict HSPU 

15/12 Cal Bike

10 Strict HSPU 

25/20 Cal Bike

-6:28 ... HSPU went unbroken ... 5/5 ... 5/5 

D.

Bench Press

3 sets x 3 reps (used 230# last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-235# across (5# over last week)

E.

Strict Press

3 sets x 3 reps (used 145# last week) 

Try to add 5 or 10lbs (for at least 1 of the 3 sets) to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-150# across (5# over last week) 

F.

Alternating Dumbbell Bench Press

3 sets x 8 reps

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

-Complete, 2x60# DB 

G.

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.

-Complete, 60# for 3x10