5/25/24

Today was a great workout. Didn't feel particuarly strong on parts A and B... but once I got through those I got a massive pump and enjoyed myself. 

A.

Strict Press 

4x10 

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

-135# for 10,10,8,8 

B.

DB Seated Strict Press 

4x10 

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

-2x50# DB For 4x8... rough. 

C.

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

D.

DB Snow Angel

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

-10#

E.

Defecit Push-ups (hands and feet on 45#s) 

Body Row (feet elevated) 

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

-BW

F.

Strict Dips 

EZ Bar Curls 

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

-BW Dips, 75# curls 

G.
Standing KB Crush Grip Curls 

Seated EZ Bar French Press 

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

-53# curls, 75# FP

H.

Inverse Skull Crushers 

1 Max Set

-16 reps