7/20/23

Got in a solid afternoon workout ... felt strong, happy to pull 500# for a few reps despite not deadlifting much at all since starting marathon training. Got a massive pump... the drop sets really hurt my chest. 

A.

5 Sets of:

Deadlift - work up to a heavy single 

Strict Deficit HSPU x 40% max regular SHSPU (5 reps) 

Rest as needed

-Singles went 465#, 485#, 500#, 500#, 500# ... deficit was 2x45# + 2x25# hi temp bumpers to 1 abmat (same as last week) 

B.

Bench Press Drop Sets

2 sets of:
10 + 10 + 10
-into-
1 set of:
10 + 10 + Max

*Rest 2:00-2:30 b/t sets

*Athletes will perform their first set of 10 reps at an RPE of 7. As soon as they rack the bar, they will strip 15-30% of the weight and go straight into their next set of 10. Then strip the barbell one more time an additional 15-30% for the last set of 10 reps. Rest should be minimal between each set of 10. After 2 working sets of 30 reps, athletes will perform their last set with the final weight being a max set.

-Went across with 165#, 135#, 115# ... hit 13 reps on the max set ... light weight, but very tough. 

C.

Barbell Incline Bench Press

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-135# across ... but went 10,10,8,8 ... nothing left after B. 

D.

KB Crush Grip Bench Press 

4 sets: 10 Reps - RPE 8
*Rest 1:00-1:30 b/t sets

-53# across 

E.

Incline DB Fly

4 sets: 12 reps – RPE 8
*Rest 1:00-1:30 b/t sets

-2x15# Db across 

F.

Seated EZ Bar French Press 

DB Curls 

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

-75# for the French press ... 2x35# on the curls 

G.

Inverted Skull Crusher 

EZ bar Curls 

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

-BW on the skull crushers, 75# for the curls