7/08/24

Today was a overall a decent session... didn't feel particularly strong, but kept the weights light and the rest intervals short and got a huge pump. 

A.

Bench Press 

5 sets: 5 reps (heavier than last week)
*Rest 2:00-2:30 b/t sets

10, 15, 20, Max 115# CGBP 

-5x5 at 230# ... 205# x 9 (couldnt' get 10), 165# for 13 (couldn't get 15), 135# for 16 (couldn't get 20), 10 at 115# CGBP ... didn't feel great here, overestimated the loading a bit, lots of reps to failure, huge pump. 

B.

Alternating Incline DB Bench Press 

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

-2x35# DB 

C.

Wide Reverese Grip Bench Press 

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

-115#

D.

Incline DB Flyes 

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

-2x15#

E.

Banded Tricep Extensions 

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

-Green band 

F.

DB Incline Skull Crushers

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

-2x25#

G.

Bench Dips 

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

-BW

H. 

Every 2 for 20 (10 sets) of:

‘Durante Core’ 

-Complete