8/28/25

AM Workout (0615)

Today was a solid workout... I think I PRed my max SHSPU at 22 reps ... didn't PR the overall "test" but I have been training hard and my shoulders definitely aren't recovered and I probably pushed the first set too hard ... still happy with this overall as I have made a ton of progress overall on SHSPU and doing 22 in a row is solid for me. 

A.

HSPU Density Test

:90 Max Reps Strict HSPU 

:90 Rest

:60 Max Reps Strict HSPU 

:60 Rest

:30 Max Reps Strict HSPU 

:30 Rest

Result from June 25: 
18/10/4 (32) 

10/5/1 (16) 

(8) 

= 56 

-Result from today:

22/5/3 (30)

8/3/3 (14) 

7/3 (10)

= 54 

B.

5 Sets of: 

Against a :60 clock, AMRAP:

50 Double-Unders

Max Calorie Echo Bike 

Rest 2 minutes 

-23,16,15,14,13 ... rough, but good conditioning. 

PM Workout (1500)

Didn't feel particularly strong this afternoon, but once I got rolling into this I got a super solid pump. 

A.

Bench Press 5/3/1 

Week 2 (3's): 70% x 3, 80% x 3, 90% x 3+ 

-185#, 225#, 245# x 5 reps 

B.

Incline DB Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-60s, 65, 70s # for 3x10

C.

Hammer Strength Incline Press 

4 Sets: 8-10 reps 

Rest 1-2 minutes

-150# across 

D.

Flat Bench Fly 

3 Sets: 8-10 reps

Rest 1-2 minutes

-30#s for 3x10

E.

Machine Bench Press

3 Sets: 8-10 reps

Rest 1-2 minutes

-135# across, 3x10

F. 

Cable Fly 

7 Sets: 8-12 reps 

Rest :45 

-25# across 

G.

Cable Push-Downs 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-57.5#, 65#, 65# for 3x12

H. 

Overhead Rope Extensions 

7 Sets: 8-12 reps 

Rest :45

-50#