Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
210 x 5
235 x 3
265 x 2
Barbell Row:
Warm up sets
Working sets:
200 x 5
230 x 3
255 x 5
Assistance work:
Bench press (with Sling Shot):
225 x 10 x 3
Tricep pushdown (reverse stance):
84 x 8 x 3
Foam roller
Happy to get 2 reps at 265, since in December that was my 1RM. Not a huge jump, but it’s progress.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
390 x 5
440 x 3
490 x 4
Assistance work:
(a set of each exercise, done in succession)
Cable crunch (abs):
108 x 20 x 3
Back extensions:
BW x 8 x 3
Foam roller
Considering in December I pulled 500 for 1, I’m very happy to have pulled 490 for 4 reps. Though this calulates out to 2 lbs less than a previous PR (for reps), I am much more satisfied with today’s pulls than the previous rep PR. Progress.
Should stretching, foam roller, leg stretch with bands
Warm up sets
Working sets:
340 x 3
385 x 3
435 x 3
Assistance work:
(a set of each exercise, done in succession)
Leg press:
430 x 8 x 3
Calf press (on leg press machine):
430 x 15 x 3
Ham curls:
135 x 8 x 3
Foam roller
Squats felt sloppy as all heck today. Just off. Knee seems to have held up well though, wasn’t sure it would as I had soreness earlier in the week. Looking forward to a fun weekend, the little man and I are going to a couple hockey games.
Shoulder stretch, foam roller
Bench press:
Warm up sets
Working sets:
195 x 3
220 x 3
250 x 3
Barbell Row:
Warm up sets
Working sets:
190 x 3
215 x 3
240 x 3
Assistance work:
Bench press (with Sling Shot):
225 x 10 x 3
Tricep pushdown:
108 x 10 x 3
Foam roller
Was a bit tired walking in, but focused and had a good morning.
Should stretching, foam roller
Warm up sets
Working sets:
130 x 3
150 x 3
170 x 3
Assistance work:
Pull-ups:
BW x 10 x 3
Dips:
BW +45 x 8 x 3
Neck work:
15 x 10 x 3 (both front and back)
Foam roller. Nothing special today, looking forward to soccer practice this afternoon.