4/21/23

Currently doing a MCMAP course ... got in a quick lift after the day's lesson. 

Warm-up

~30 minutes of ground-fighting ... this was a surprisingly good warm-up for lifting... left me sweaty and warmed up 

A.

Strict Pull-ups

3 Max Sets

Rest 2 Minutes

-18, 10, 8 ... rough start with little/no warm-up ... PFT in a couple weeks ... looking for 23+ 

B.

Bench Press 

3 sets of 10 reps @ – RPE 8/10 (Attempt to perform each set 5-10lbs heavier than last week)
*Rest 2:00-2:30 b/t sets

-195# (10# over last week) ... went 10, 8,7 ... rough... rest interval got me. 

C.

4 sets:
6 DB Bench Press- RPE 8
12 Pushups - RPE 7
25 DB Chest Flys - RPE 5
*rest 2:30-3:00 b/t sets
*score is Bench Press Weight

-2x70# for the presses, 2x10# for the flys ... massive pump 

D.

Barbell Curl ’21s’ 

3 sets: 21 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 45# EZ Bar

E.

Inverted Skull Crushers 

4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets

-Complete

F.

Tricep Rope Push-Downs 

4 sets: 10 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 50#