4/08/24

Woke up a bit sore in my calves/legs/glutes ... not a huge suprise given the near ME 10 mile run yesterday... but overall I felt great in my upper body on today's lifting. 

A.

Bench Press 

5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets

-195# (65%) for 5, 245# for 3, 255# x1, 265# x1, 275# x1 

B.

Incline Bench Press 

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

-165#

C.

4 sets (same weight all movements)
5-7 Seated Overhead DB Press- RPE 7-8
8-10 Incline DB Press – RPE 8-9
Max Flat Bench DB Bench Press – RPE 9 (goal of 15-20 reps each set)
-rest 2:00-2:30 between sets- 

-2x35# DB ... got 20 reps each set of flat bench ... massive pump. 

D.

DB Spider Curls

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25#

E.

Barbell Curls 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75#

F.

Every 2 for 10 (5 sets) of: 

‘Durante Core’ (12 reps each movement) 

-Complete