Post by TM79 on Jun 16, 2017 11:05:46 GMT
Cycle 17. Week 4. Session 3.
Bench
Work up to 3(10x180): 10x155, 175, 175, 175
Superset with Rows
Work up to 3(10x135): 10x135, 135, 135, 135
Time: 11:30
Accessory Part I
4 Rounds:
8 CGBP, 145 lbs
10 Hammer Curls, 30 lb Dumbbells
12 Back Extensions
Time: 7:40
Accessory Part II
4 Rounds:
8 Yates Rows, 135 lbs
12 Push-ups on the Barbell
12 V-ups
Time: 5:17
Conditioning: Metcon
AGOQ Workout 3
21-15-9 Reps for Time of:
Shoulder to Overheads, 95 lbs
Chest to Bar Pull-ups
Time: 9:19
Comments: Going to try and get a little bit done out here this morning.
Bench: Those sets felt heavy. I used my black iron plates for bench and those weigh somewhere around 50-53 lbs each. So the weights could've been off by a little. Those sets were definitely touch and go and I was feeling the burn.
Rows: Strong sets here. I usually don't superset these with bench and it was a lot harder because of that.
Accessory I: Triceps were burning by round 4. Back Extensions hurt the knee a little.
Accessory II: Easy stuff here.
Metcon: Might as well call this Accessory III. These were supposed to be 135 lb Shoulder to Overheads, but I wanted to minimize the amount of leg invovement in this lift to protect the knee so I scaled it way down to 95 lbs. It was still plenty challenging, especially after everything leading up to it.
Well, glad to get this one in on Friday morning so the evening can be spent hanging with the family. Hope you all have a great day!
Bench
Work up to 3(10x180): 10x155, 175, 175, 175
Superset with Rows
Work up to 3(10x135): 10x135, 135, 135, 135
Time: 11:30
Accessory Part I
4 Rounds:
8 CGBP, 145 lbs
10 Hammer Curls, 30 lb Dumbbells
12 Back Extensions
Time: 7:40
Accessory Part II
4 Rounds:
8 Yates Rows, 135 lbs
12 Push-ups on the Barbell
12 V-ups
Time: 5:17
Conditioning: Metcon
AGOQ Workout 3
21-15-9 Reps for Time of:
Shoulder to Overheads, 95 lbs
Chest to Bar Pull-ups
Time: 9:19
Comments: Going to try and get a little bit done out here this morning.
Bench: Those sets felt heavy. I used my black iron plates for bench and those weigh somewhere around 50-53 lbs each. So the weights could've been off by a little. Those sets were definitely touch and go and I was feeling the burn.
Rows: Strong sets here. I usually don't superset these with bench and it was a lot harder because of that.
Accessory I: Triceps were burning by round 4. Back Extensions hurt the knee a little.
Accessory II: Easy stuff here.
Metcon: Might as well call this Accessory III. These were supposed to be 135 lb Shoulder to Overheads, but I wanted to minimize the amount of leg invovement in this lift to protect the knee so I scaled it way down to 95 lbs. It was still plenty challenging, especially after everything leading up to it.
Well, glad to get this one in on Friday morning so the evening can be spent hanging with the family. Hope you all have a great day!