12/14/22

A lot of today was very low intensity, but good movement... still feeling COVID, but had to move ... felt out my shoulder and unfortunately it is still hurting with bench pressing... got in what I could. It was nice to at least move, even if I didn't feel great while doing it. 

A.
Back Squat
3 sets x 6 reps @ RPE 6-7 

-225#, 255#, 275# 

B.
DB Bench Press 
3 sets x 8 reps @ RPE 6-7, 2 second eccentric

-2x50# 

C.
Reverse Bench Press 
2 sets x 6-12 reps 
Come as close to failure as possible with out actually failing, within the given rep range. 

-Across at 95# 

D.
Flat Dumbbell Chest Flyes
2 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range. 

-2x10 with 2x5# ... very light, tried more and it aggravated my shoulder 

E.

Seated Single-Arm DB Press 

3 sets x 8 reps @ RPE 6-7, 2 second eccentric

-35# DB

F.

Overhead DB Tricep Extensions

2 sets x 10 reps

-50# DB

G.

4 Sets of:

AMRAP 2:30

20 DB Box Step-ups (2x35# DB to 20" Box)

Max Reps Strict Pull-ups (odd minutes)

Max Reps Paralette Push-ups (even minutes) 

-Complete ... don't remember the reps, but this was nice movement / an easy piece that got my HR up slightly.