8/19/25

AM Workout (0615) 

A.

Bench Press

Work up to a heavy single 

-135# x 10, 185# x 8, 225# x 5, 255# x 3, 275# x 1, 285# x 1, 295# x 1 … all of these sets went up very easily and felt good overall. Probbaly have more there, but didn’t want to go for a true 1 RM after traveling/not tapering/training shoulders hard yesterday etc. Overall happy with this though. 

B.

AMRAP 20:

18/15 Cal Row

15 DB Bench Press (2x50/35#)

12 Pull-ups

9 DB Burpee Deadlifts (2x50/35#)

-6 Rds … this was solid aerobic conditioning … felt fit throughout and stayed consistent. 

PM Workout (1500)

Had a solid PM session… despite the benching / pressing this AM, felt solid this afternoon and got a solid pump. 

A.

Bench Press 5/3/1 

Week 1 (5's): 65% x 5, 75% x 5, 85% x 5+

-This was 185#, 205#, 230# … got 9 reps at 230# 

B.

Incline DB Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x65# for 3x8

C.

Hammer Strength Incline Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-140# 

D.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x30# for 3x10

E.

Machine Bench Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-130# 

F. 

Cable Fly 

7 Sets: 8-12 reps 

Rest :45 

-20#, 7x10

G.

Rope Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-50# for 3x12

H. 

Overhead Cable Extensions 

7 Sets: 8-12 reps 

Rest :45 

-50# for 7x10