11/21/23

Today was a nice change of pace ... got a really solid upper body pump and kept the weights light and rest short. Nice to sneak this in before Thanksgiving travel. 

A.

Bench Press 

5 sets of 6 reps @ – RPE 8
*Rest 2:00-2:30 b/t sets

-210# across 

B.

Incline Bench Press 

4 sets: 8 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155# across 

C.

Hex Press

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

-2x35# across 

D.

Plate Lateral Raise

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

-2x10# plate 

E.

Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band 

-Complete

F.

DB Skull Crushers 

4 sets: 20 reps - RPE 7

Seated Alternating DB Hammer Curl

4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets 

-Complete, 2x25# for both movements