10/08/26

Warm-up

Reverse Shrugs on Dip Bar

3x12

Rear Delt Band Pulls

3x15

Deficit Push-ups

3x15

-Complete

A.

CGBP 

8,6,4 

Then…

Rest/Pause Set - 6 + Max Reps*

*Drop the weight to something you can hit for 6-10 reps, do 6 reps, rack the bar for :30 - :45 and then complete max set to failure 

-185# x 8, 205# x 6, 215# x 4 ... Rest/Pause set went 185# x 6 + 7 = 13 total 

B.

DB Pull-Over

3x10

Dips (can add weight) 

8,8, Max Reps 

-65# pull-overs and dips went 8,8,10 at BW... rough. 

C.

Standing One Warm DB Row

2 Rest/Pause Sets: 

8 Reps - Right w/ a weight you can comfortably handle for 6-10 reps 

8 Reps - Left w/ a weight you can comfortably handle for 6-10 reps 

Rest :30 - :45 

Max Reps - Right 

Max Reps - Left 

Rest 3:00 

-85# DB ... first set went 8+ 20 on both arms ... second set was 8+15 on both arms ...  probably will up the weight next week!

D.

Slight Incline DB Bench Press

3x10

-2x65#, 75#, 80# ... fun / tough after A-C. 

E.

Double KB Skull Crush

3xMax Reps (pick a lighter weight)

-2x26# KB for 20,18, 14 ... massive pump finisher, very fun.