2/05/26

AM Workout (0615)

Overall a decent class this AM … lots of upper body pushing and my body is decently sore, but got in what intensity I could … double-under/bench press combo was much harder than I thought it would be. 

A.

Four Sets of:
8 Strict Press @ 55-65% 

then… 

One set of: 

8-10 Tempo Push-Press @ 31x1 

-Complete, across at 135# (65%) for all sets 

B.

For time:

100 Double-Unders 

21 Bench Press (135/95#)

100 Double-Unders 

Rest 2 minutes then… 

75 Double-Unders

15 Bench Press (185/125#)

75 Double-Unders

Rest 2 minutes then…

50 Double-Unders 

9 Bench Press (225/155#)

50 Double-Unders 

-13:50 … sets of 21 and 15 bench unbroken … had to go 4/2/2/1 on the 225, which was very suprising, but I was just smoked by that point. Additionally, each set of DU on the front I got unbroken or in 2-3 sets … each second set was a bit of a shit show… staying in a consistent groove after the benching volume was tough. Fun workout and a nice pump too. 

PM Workout (1430)

Overall feeling this week’s training… but felt really good squatting once I got warm and enjoyed getting this in. 

A.

Back Squat

3 sets x 4 reps (390 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.

-400# across (10# over last week)

B.

Good Mornings

2 sets x 10-15 reps

You can choose the amount of reps as long as it is within the suggested range.

-2x10 with 155#

C.

Single Leg RDLs

2 sets x 10-15 reps

-2x10/leg with 53# KB 

D.

Lying Hamstring Curls 

2-3 sets x 6-10 reps

Come as close to failure as possible with out actually failing, within the given rep range.

-110# for 3x10

E.

Standing Calf Raises 

3-4 sets x 15-20 reps 

-350# for 4x15

F.

Sorenson Hold x :45 

2-3 sets 

-Complete, 2 sets 

G.

Glute Ham Raises

2 sets x 12-15 reps

Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.

-2x8