Decent upper body pump today... not the best workout I've ever had... 4th day on and long work days / parenting might be getting to me... but tried to get what intensity I could. Enjoyed getting this in.
Warm-up - 15 Minutes Full Body Mobility
-Complete
A.
Seated Strict Press
5 sets x 5 reps
Come as close to failure as possible with out actually failing, at the given rep range.
-155# across ... haven't been pressing much, but this went well.
B.
Wide Grip Bench Press
3 sets x max reps @ 85% (245#)
85% of your one rep max bench press.
-3,3,2 ... rough ... not great at wide grip bench pressing
C.
Wide Grip Long Pause Bench Press
3 sets x 3 reps @ 78% (225#)
78% of your one rep max bench press.
-Complete
D.
Incline Bench Press
4 sets x 8 reps
Choose a challenging weight.
-135# across at :60 rest ... light weights and short rest.
E.
Incline DB Bench Press
4 sets x 8-12 reps
-2x50# across at :60 rest for 4x12 ... light weights and short rest.
F.
Barbell Cuban Press
4 sets x 8 reps
Rope Face Pulls
4 sets x 20 reps
-35# barbell, 1 red band
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