10/7/22

AM Workout (0600) 

Had a decent time in the gym this morning... have been under a good amount of work/life stress lately and didn't sleep great... I woke up pretty tired this morning. I felt okay, but not stellar, while lifting today ... didn't push the loading too much and got some quality reps in. 

A.
Bench Press Prep
1 set x 15 reps @ 50-60%
Perform Face Pulls @ 50-60% intensity for 1 set of 15 reps.

-Complete 

B.
Bench Press
1 set x 1 rep
Find a new one rep max.

-255#, 275# ... didn't go beyond 275# as I barely got that rep 

C.

Bench Press
1 set x 10 rep 

Find a new 10 RM 

-225# x 9 ... tried the 10th rep and needed a spot... 225# is my previous 10 RM 

D.

Deadlift

1 set x 1 rep
Find a new one rep max.

-455#, 485#, 505# ... these all felt solid ... potentially more there, but shut it down due to time constraints, happy to still comfortably pull over 500# given the change in my training in the last few months. 

E.

Strict Pull-ups 

3 Sets x 10-12 reps 
Tricep Rock-n-Rolls
3 sets x 10-12 reps
The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x12 on the pull-ups, 2x35# DB for the tricep work

F.

Dumbbell Front Raise 

3 sets x 10-12 reps 
Dumbbell Bent-Over Side Raises
3 sets x 10-12 reps
Come as close to failure as possible with out actually failing, within the given rep range.

-3x10 with 2x10# DB for all movements 

PM Workout (1630)

A.

Every :90 for 8 sets: 

60 Yard Shuttle Sprint (5-10-15 yd)

3 Power Cleans (225#) 

-Complete ... this was a fun/shorter class workout that I snuck in during the afternoon ... felt good throughout, had a good time, result = 

1 - :23

2 - :24

3 - :25

4 - :26

5 - :26

6 - :26

7 - :27

8 - :27