Mesocycle 15. Week 5. Session 3.
Bench
Work up to 3(8x190+): 20x45, 8x135, 185, 195, 205 (PR 8RM), 190
Rows
Work up to 3(8xRep Max for the Day): 8x135, 155, 165, 165, 165
Time: 23:20
Accessory
4 Rounds:
8 Arnold Press, 30 lb Dumbbells
8 Hammer Grip Pull-ups
12 Push-ups
12 Reverse Grip Barbell Curls, 45 lbs
10 GHD Sit-ups
Time: 13:35
Conditioning: Metcon
Workout 16.3
7 Minute AMRAP:
10 Power Snatches, 75 lbs
9 Pull-ups
9 Ring Dips
(Pull-ups and Ring Dips are subbed for 3 Muscle Ups)
Post Rounds/Reps Completed: 3 Rounds +10 Power Snatches
Comments: Man, I honestly think I have more energy when I do moderate physical activity all day long as opposed to sitting on my a$$. It just sucks the life out of you. Oh well, enough complaining.
Bench: I've upped the weight a little on bench as I'd like to try and advance that lift a little more rapidly. Instead of giving myself 3 work sets at a specified weight, I'm going to give myself a minimum for all three work sets (10 lbs less than my current rep max). If I'm feeling good, I'll go for a PR. If not, I'll just try to shoot for the minimum. Let's try it...
Well, I'd say that's a winner! Some reps were more paused than others, but I wouldn't say there were any bad reps. The last set at 190 was probably worse looking than the set at 205.
Rows: Decent sets here. 8 Reps at or around your rep max is pretty tough on any lift.
Accessory: Not too bad. Upper body is definitely feeling pretty smoked. That's the idea right?
Metcon: That was a good one. Short and tough. Wish I could do Muscle-ups. Hopefully our next house will have a higher ceiling in the garage. Well, I still need to do a Run at some point this week. We're heading to the mountains on Saturday so I may have to get motivated and hit the treadmill tomorrow evening. Have a good night!