AM Workout (0615)
A.
Every 2 for 12 (6 sets) of:
Split Jerk*
Sets 1-3: 2 reps @ 65% (205#)
Sets 4-6 1 rep @ 75% (225#)
*2 second pause in dip and receiving positions
-Complete ... easier/lighter reps here, everything felt easy and fast.
B.
Every :90 for 15 minutes (5 sets of each):
Station 1 - 18/15 Cal Echo Bike
Station 2 - 200m Run
-Complete ... really solid cardio, felt very strong on the bike, getting each set in about :25-:30 ... runs felt consistent, but tough on the last couple.
PM Workout (1500)
Overall felt really good this afternoon, benching is starting to feel much better with my new set-up that I implemented back in November.
A.
Back Squat
3 sets x 6 reps (335 last week)
Add either 0, 5 or 10 pounds to what you did last time for this set/rep scheme depending on how if felt in the previous week and how you feel today.
-345# across (10# over last week)
B.
Bench Press
3 sets x 3 reps (250 last week)
Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).
-255# across
C.
Bench Press
1-2 sets x 6-12 reps (225 fof 2x6 last week)
Lower the weight to a number that will have you reaching failure within the given rep range.
-225# for 2x7
D.
Peck Deck
2-3 sets x 10-15 reps
Come as close to failure as possible with out actually failing, within the given rep range.
-3x12 with 100#
E.
Weighted Dips
2-3 sets x 8-12 reps
If you cannot do weighted, do body weight. If you cannot do body weight, do banded so you can hit 8 reps. If 8 reps is too easy, do up to 12 reps or add more weight.
-3x12, BW
F.
Close Grip Bench Press
2-3 sets x 6-12 reps
Aim to reach failure within the given rep range.
-3x8 with 185#
G.
Tricep Extensions
2-3 sets x 10-15 reps (3x12 with 87.5# last week)
Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.
-87.5# for 3x15
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