Monday, April 20, 2015

A. Bench – 3 x 5-8 (double progression)

went 105# by 8 for all 3 sets

B. Dips – 3 x 5-8 (add weight or scale as needed to hit rep range)

went 8, 8 and then 3.5 (failed on 4th rep)

***Double progression means that once you can achieve all 3 sets of 8,
then add weight next time and work back up to 3 x 8 before adding weight again.

C. DB Bench x reps 10-8-6 (increasing)

went 35-40-45

D. Skull Crushers – 3 x 12-15 reps (Superset each set with max reps Diamond push-ups)
***Goal for Diamond PU is 6-12 reps (scale as needed to hit rep range)

For skullcrushers, used 45# for 15 reps on all 3 sets, for diamond pu’s, went 10, 5 and then 6, all on knees

E. DB Flies x 15-12-9 + Drop set on last set
(Drop weight 25% and keep going to failure)

20-25-30, used 20# on the drop set…don’t remember how many reps I got

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