Post by TM79 on Mar 18, 2017 18:50:06 GMT
Mesocycle 15. Week 7. Session 3.
Bench
Work up to 3(4x210+): 10x135, 8x165, 6x185, 4x200, 210, 210, 2x220, 1x235, 1x245, 1x255 (Lifetime PR 1RM), 1x265 (Failed)
Rows
Work up to 3(4 Rep Max for the Day): 10x135, 8x155, 6x185, 4x205, 205, 205, 205
Time: 34:45
Accessory
4 Rounds:
8 Decline Bench, 185 lbs
15 Face Pulls, 30 lb Band
12 Sit-ups with feet not anchored
Time: 9:40
Accessory Part Deux
4 Rounds:
8 Yates Rows, 155 lbs
15 Push-ups on the Barbell
12 Back Extensions
Time: 6:01
Conditioning: Distance Run (Treadmill)
5 Miles, 46:18, 9:15 Pace, 777 Calories, 263 Feet Elevation Gain
Comments: Still pretty beat from a long week and have some RL stress going on, but this is the last workout of my cycle and I need to get it done.
Bench: Was feeling pretty strong so I decided to do some heavy singles instead of one last set at 210. Managed a Touch & Go PR at 255. That is a lifetime PR for me so I'm pumped about that. The pauses dried up around 235. Failed at 265 on the last set.
Rows: Nice and strong on these too. Good sets. Very long effort on strength today due to going heavy.
Accessories: These were good sets. Had to split all of this up due to equipment/space requirements. Y'all should have seen what I rigged up to do Decline Bench. Pretty funny. I'll try to take a pic next time.
Run: Took this one nice and easy. I easily could have extended that to a 10K or more, but it's almost 3:00PM and I haven't eaten yet today and have some other stuff I need to get done.
I'd say that was a pretty good end to a two month cycle. I have to go to New York (right across the river in NJ) this coming week for a pretty intense job, so I will try to get some conditioning in and will plan to start my next cycle the week after next. I hope you all have a great weekend!
Bench
Work up to 3(4x210+): 10x135, 8x165, 6x185, 4x200, 210, 210, 2x220, 1x235, 1x245, 1x255 (Lifetime PR 1RM), 1x265 (Failed)
Rows
Work up to 3(4 Rep Max for the Day): 10x135, 8x155, 6x185, 4x205, 205, 205, 205
Time: 34:45
Accessory
4 Rounds:
8 Decline Bench, 185 lbs
15 Face Pulls, 30 lb Band
12 Sit-ups with feet not anchored
Time: 9:40
Accessory Part Deux
4 Rounds:
8 Yates Rows, 155 lbs
15 Push-ups on the Barbell
12 Back Extensions
Time: 6:01
Conditioning: Distance Run (Treadmill)
5 Miles, 46:18, 9:15 Pace, 777 Calories, 263 Feet Elevation Gain
Comments: Still pretty beat from a long week and have some RL stress going on, but this is the last workout of my cycle and I need to get it done.
Bench: Was feeling pretty strong so I decided to do some heavy singles instead of one last set at 210. Managed a Touch & Go PR at 255. That is a lifetime PR for me so I'm pumped about that. The pauses dried up around 235. Failed at 265 on the last set.
Rows: Nice and strong on these too. Good sets. Very long effort on strength today due to going heavy.
Accessories: These were good sets. Had to split all of this up due to equipment/space requirements. Y'all should have seen what I rigged up to do Decline Bench. Pretty funny. I'll try to take a pic next time.
Run: Took this one nice and easy. I easily could have extended that to a 10K or more, but it's almost 3:00PM and I haven't eaten yet today and have some other stuff I need to get done.
I'd say that was a pretty good end to a two month cycle. I have to go to New York (right across the river in NJ) this coming week for a pretty intense job, so I will try to get some conditioning in and will plan to start my next cycle the week after next. I hope you all have a great weekend!