9/25/24

AM Workout (0700)

A. 

Comp Grip Pause Bench Press

3 sets x 1 rep

Three heavy singles. This does not need to be a max

-245#, 250#, 260# ... all of these felt good, haven't paused bench much in the last few years and this was hard, but good. 

B.

Wide Grip Bench Press

2 sets x max reps @ 80% (225#) 

80% of your one rep max bench press.

-8,7 

C.

Wide Grip Long Pause Bench Press

3 sets x 3 reps @ 75% (215#) 

75% of your one rep max bench press.

-Complete

D.

Incline Bench Press

5 sets x 5 reps

Choose a challenging weight.

-175#, 175#, 185#, 185#, 195# 

E.

Seated Dumbbell Strict Press

4 sets x 10 reps + 1 drop set with 2x25# 

-2x50# for 10,10,9,8 and 10 reps on the drop set 

F.

Scott Press 

4 sets x 10 reps

-2x15# DB 

G.

3 Sets, miminal rest: 

10-15 Bench Dips 

10 Ab-Wheel Rollouts

20 Paloff Press (10 each side) 

:60 Plank 

-Dips went 12,15, 20 ... nice ab/tricep finisher 

PM Workout (1700)

5 Mile Run ... ran around an 8 minute pace for 40 minutes total ... pushed the pace a bit and enjoyed myself today. It was rainy and humid, but I felt good getting this n.