Post by TM79 on May 5, 2017 0:17:22 GMT
Mesocycle 16. Week 6. Session 3.
Bench
Work up to 3(6x210): 10x135, 6x185, 200, 210, 220 (PR 6 Rep Max), 210
Rows
Work up to 3(6x190): 10x135, 6x155, 175, 190, 195 (PR 6 Rep Max), 195
Bench Speed Work
Work up to some heavy triples. Slow descent, 3 Count Pause, Explode up:
10x95, 7x135, 5x145, 5x155
Time: 35:45
Accessory Work
4 Rounds:
8 Close Grip Bench, 135 lbs
8 Strict Dumbbell Curls (per Arm), 30 lb Dumbbells
12 Bench Dips with feet bridged
15 Banded Face Pulls
12 V-ups
Time: 10:55
Conditioning: Skipped (Out of time)
Comments: The last two days have been two of the most stressful days I've ever had at any job. I'll spare you the details, but just know that it sucked and my entire body is feeling it. Just got home at 7:00PM and am going to workout anyway. I just want to get this done. My head isn't in it, but maybe it will be good to lift some weight. My left shoulder is killing me. Probably from all of those pull-ups. Hopefully it will loosen up during this workout.
Bench: Not the pretiest PR. Very much Touch & Go, but not bad for a bum shoulder.
Rows: Happy to get another PR here this week. They are getting tougher.
Accessory Work: Not too bad. Nice and challenging. Definitely more of a body builder superset.
Conditioniing: Nope. Out of time. Maybe I'll get up early tomorrow and do a short metcon. I can dream right?
Hope you all have a good night!
Bench
Work up to 3(6x210): 10x135, 6x185, 200, 210, 220 (PR 6 Rep Max), 210
Rows
Work up to 3(6x190): 10x135, 6x155, 175, 190, 195 (PR 6 Rep Max), 195
Bench Speed Work
Work up to some heavy triples. Slow descent, 3 Count Pause, Explode up:
10x95, 7x135, 5x145, 5x155
Time: 35:45
Accessory Work
4 Rounds:
8 Close Grip Bench, 135 lbs
8 Strict Dumbbell Curls (per Arm), 30 lb Dumbbells
12 Bench Dips with feet bridged
15 Banded Face Pulls
12 V-ups
Time: 10:55
Conditioning: Skipped (Out of time)
Comments: The last two days have been two of the most stressful days I've ever had at any job. I'll spare you the details, but just know that it sucked and my entire body is feeling it. Just got home at 7:00PM and am going to workout anyway. I just want to get this done. My head isn't in it, but maybe it will be good to lift some weight. My left shoulder is killing me. Probably from all of those pull-ups. Hopefully it will loosen up during this workout.
Bench: Not the pretiest PR. Very much Touch & Go, but not bad for a bum shoulder.
Rows: Happy to get another PR here this week. They are getting tougher.
Accessory Work: Not too bad. Nice and challenging. Definitely more of a body builder superset.
Conditioniing: Nope. Out of time. Maybe I'll get up early tomorrow and do a short metcon. I can dream right?
Hope you all have a good night!