5/24/26

Overall had a solid upper body pump ... happy to get this at home, had to modify a few things slightly, but overall still had a great workout. 

A.

5/3/1 

Week 1 (5's): 65% (165#) x 5, 75% (185#) x 5, 85% (210#) x 5+
Bench Press

-Complete, 9 reps at 210# 

B.

Close Grip Bench Press

10-8-6-4-4 

Face Pulls  

4x10 

Rest 2-3 mins

-155# x 10, 165# x 8, 185# x 6, 205# x 4, 210# x 3 (fail - didn't get all 4 reps), face pulls with 1 red band

C.

Supinated Grip Strict Pull-ups 

10-8-6-4-4 

Behind the Neck Press 

4x8 

Rest 2 mins

-BW for 10,8 and then 25# for 6 and 35# for sets of 4 ... press went 75#, 85#, 95#, 100# 

D.

3x6 Each Neutral Grip Single

Arm DB Bench Press

3x6 each DB Row

Rest :90 

-75# press, 100# row 

E.

3x8-12 - close to failure 

DB Flyes 

Lat Pull-Downs 

Rest :90 

-2x25# for flyes, 160# lat pull-downs 

F.

3x8-12 - close to failure 

DB Seated Shoulder Press 

Bodyweight Rows (on racked barbell) 

Rest :90

-2x35# DB for the pressing and BW rows