9/19/24

AM Workout (0545) 

Had an okay workout this morning... would have been better, but my son woke up during this and I had to interrupt/stop the workout... but got in what I could with the little time I had. 

A.

Comp Grip Pause Bench Press

5 sets x 2 reps

Increase the weight off of last weeks 5x3 Bench Press. 

-240# across ... this is probably the most I've done for a pause bench press? Note sure, but I don't regularly train pausing and this was challenginga and fun. 

B.

Wide Grip Bench Press

4 sets x max reps @ 78% (225#) 

78% of your one rep max bench press.

-5,5,5,5 ... not true ME, but had no spotter. 

C.

Seated Strict Press

5 sets x 5 reps

Choose a challenging weight.

-145# for 5,5,5,5,4 ... rough. 

D.

Single Arm DB Strict Press 

4 sets x 8 reps each side

-35# 

E.

DB Skull Crushers 

4 sets x 15 reps

Band Pull-a-Parts

4 sets x 15 reps

-2x25# DB and 1 red band 

F.

Rope Tricep Extensions 

4 sets x 20 reps 

Bench Dips 

4 sets x 10-15 reps 

Ring See Saw 

4 sets x 10 reps 

-60# rope extensions, bench dips went 12,12,10,10 ... nice pump finisher. 

PM Workout (1215)

Randomly had an unexpected day at home, so I jumped into the CF class as it aligned with my AM workout ... overall had a fun time despite this being the second time I've HSW in a workout in about 1.5 years ... overall it sucked, but it was a nice aerobic sweat. 

A.

On a 20:00 Clock: 

Build up to a 3 RM Push-Press 

-185#, 205#, 225#, 235# ... definitely more there, but called it at 235#. Felt good. 

B.

AMRAP 15:00

50 ft HSW 

200m Run

-5 Rds + 15 ft HSW ... got a slight sweat from this, but overall this was mostly a skill workout ... haven't been HSWing much the last ~year and it showed. Still fun to move and sweat.