Post by TM79 on Jun 18, 2017 18:29:32 GMT
Cycle 17. Week 5. Session 2.
Bench
Work up to 3(8x200): 8x135, 185, 200, 200, 200
Rows
Work up to 3(8x155): 8x135, 155, 165, 175 (PR 8 Rep Max), 155
Time: 22:15
Accessory
4 Rounds:
8 Overhead Press, 95 lbs
8 High-pulls, 95 lbs
12 Bench Dips
15 Face Pulls
5 4-Count Flutter Kicks
12 Reverse Hypers
Time: 9:45
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 7
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 35
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 18
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest/Collapse
Comments: Happy Father's Day to all of the dads out there! I'm switching things around today and doing Bench/Rows and Intervals/Sprints for conditioning (which I usually do with Squats/Deads). I wanted to prioritize Bench/Rows in case I'm beat down at the end of the week. I'd rather sacrifice OHP/Pull-ups. Still, I'm hoping to get to those in the morning tomorrow.
Bench: Definitely feeling the weight loss here. These sets felt super heavy. No pauses to speak of. Touch and go all the way. Just barely got through those sets.
Rows: Nice to get a PR there. That sort've makes up for the poverty bench sets.
Accessory: Not too bad. Moved through this pretty quickly.
Intervals/Sprints: Was definitely feeling the third day in a row of training during this. Still put up some decent numbers though.
Walked a mile with my daughter after that too. The heat is definitely here... And just like that, I'm down to OHP/Pull-ups and a few conditioning sessions. I may throw in some Bro Work later this week/next weekend as well just to pick up some iron between now and the beach. Hope everyone has a great Father's Day!
Bench
Work up to 3(8x200): 8x135, 185, 200, 200, 200
Rows
Work up to 3(8x155): 8x135, 155, 165, 175 (PR 8 Rep Max), 155
Time: 22:15
Accessory
4 Rounds:
8 Overhead Press, 95 lbs
8 High-pulls, 95 lbs
12 Bench Dips
15 Face Pulls
5 4-Count Flutter Kicks
12 Reverse Hypers
Time: 9:45
Conditioning: Intervals/Sprints
Look at a running clock and complete the following:
One minute of Body Blasters: 7
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Box Jumps: 35
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Burpees: 18
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest
One minute of Running (Fast): 0.21 Miles
30 seconds of Rest
One minute of running (Slow)
30 seconds of Rest/Collapse
Comments: Happy Father's Day to all of the dads out there! I'm switching things around today and doing Bench/Rows and Intervals/Sprints for conditioning (which I usually do with Squats/Deads). I wanted to prioritize Bench/Rows in case I'm beat down at the end of the week. I'd rather sacrifice OHP/Pull-ups. Still, I'm hoping to get to those in the morning tomorrow.
Bench: Definitely feeling the weight loss here. These sets felt super heavy. No pauses to speak of. Touch and go all the way. Just barely got through those sets.
Rows: Nice to get a PR there. That sort've makes up for the poverty bench sets.
Accessory: Not too bad. Moved through this pretty quickly.
Intervals/Sprints: Was definitely feeling the third day in a row of training during this. Still put up some decent numbers though.
Walked a mile with my daughter after that too. The heat is definitely here... And just like that, I'm down to OHP/Pull-ups and a few conditioning sessions. I may throw in some Bro Work later this week/next weekend as well just to pick up some iron between now and the beach. Hope everyone has a great Father's Day!