5/28/25

AM Workout (0615)

Super simple CF class this AM, but overall got a nice / lower volume session in. 

A.

Every 2 for 10 (5 sets) of:

Strict Press x 5 @ 75% (155#) x 3 sets 

then…

Strict Press x 7 reps @ 70% (145#) x 2 sets 

-Complete … got all these reps easily, felt very strong here. 

B.

2000m Row TT 

-6:44.9 ... overall happy with this, probably could have pushed the pace a little bit on the front-end. Kept around a 1:42-:44 most of the first 1500 and then tried to dip below 1:39 for the last 500 and then went 100% ME during the last 250… fun stuff, haven’t directly been training with this, but had a good time. I think my lifetime PR is 6:35? Could probably train a bit to set a PR in the near future. 

PM Workout (1530)

Overall a decent workout this afternoon … solid upper body pump … been pushing the loading on the accessory work… I feel very strong, but a bit beat up overall… definitely looking forward to lower the volume/intensity down and maxing out soon.

A.

Bench Press Prep

1-2 sets x 10-15 reps @ 50-75%

Perform DB Rows@50-75% intensity for 1-2 sets of 10-15 reps per side. 

-Complete

B.

Bench Press

3 sets x 3 reps (255 last week) 

Try to add 5 or 10lbs to whatever you did last time this set/ rep scheme appeared in the program for this exercise. If you're not feeling up to it, repeat the same weight as last time.

-265# (10# over last week) … felt pretty easy. 

C.

Strict Press

3 sets x 3 reps @ 80% (165#)

80% of your one rep max strict press.

-Complete

D.

Alternating Incline Dumbbell Bench Press

3 sets x 8-10 reps (70s last week) 

Alternating arms each rep. The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-2x60# for 3x10 … 

E.

Dumbbell Strict Press  (3x10 with 60s last week)

3 sets x 8-10 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. 8-10 reps per arm.

-2x65# for 3x10 … this is the strongest I’ve ever felt on this lift, really fun stuff. 

F.

Rope Tricep Extensions

3 sets x 8-10 reps

Aim to reach failure, within the given rep range. These can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-52.7#, 3x10

G.

EZ Bar French Press 

3 sets x 8-10 reps (3x10 with 90# last week)

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-3x8 with 100# … bit of pain in my elbow tendons in this… but definitely the most weight I’ve ever done.