Started to transition to a powerlifting cycle for the next 8-10 weeks... overall a fun / different workout and enjoyed getting this in.
A.
Close Grip Bench Press
3 sets x 10 reps @ 65% (185#)
65% of your one rep max bench press.
10,10,8 ... rough ... haven't been close grip benching other than for really light / high volume sets ... this was tough for me. I also might be feeling weak after the race yesterday... either way, not great.
B.
Paused Comp Grip Bench Press
1 set x 5 reps
Work up to a 5 rep max.
-135#, 165#, 185#, 195# ... definitely a bit more there, but moved on due to to time constraints ... this is also not a movement I've been doing this year while bodybuilding. Rough.
C.
Dumbbell Incline Bench Press
3 sets x 15 reps @ :60 rest
Aim to reach failure at the given rep range.
-2x35#
D.
Dips
5 sets x max reps @ :60 - :90 rest
Do 5 max effort burnout sets.
-8,8,8,6,5 ... this was tough. I have struggled with dip mobility and haven't been working it as much as I should. Really hoping to improve this over this training cycle.
E.
Barbell Skull Crushers
3 sets x 15 reps
aim to reach failure at the given rep range.
-75#
F.
Chin Ups
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-10 reps each set, BW
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