Bench
In 4-5 sets, work up to a 6 Rep Max for the day.
20x45, 6x135, 6x175, 6x195, 6x210
Assistance
4 Rounds as fast as possible while still maintaining good form:
Close Grip Bench, 115 lbs, 8 Reps
Dumbbell Bench Press, 40 lb Dumbbells, 20 Reps
10 Reverse Hypers
Then, one set of bench press for max reps at 115 lbs: 18
Time: 23:19
Conditioning: Sprints
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats
*Rest 1 Minute
Splits: 34, 32, 31, 31, 31,
5 Rounds of:
10 Burpees
*Rest 1 Minute
Splits: 29, 28, 30, 30, 30
Comments: Decided to go ahead and get Bench out of the way to make my workout tomorrow a little shorter.
Bench: Man, I was feeling pretty strong and really wanted to try to beat my current 6RM (215) but have no spotter and didn't want to move the bench over to the power rack and set all of that up. So 6x210 it was...
Assistance: Tricep burner! This is so much easier than combining lifts.
Sprints: Decided to change it up from Interval Burpees. Was going to do 10 Cindy rounds but got through five and decided it was too easy so I switched to burpees. Burpees are definitely harder. Next time I'm going to do 10 rounds of burpees.
Well, this will be my eigth week in a row of training so I am planning to work up to a 6 rep max on heavy lifts this week. My back is feeling a lot better now, so I may try to work up to some heavy singles next week and then take a deload week. Hope you have a good day!