Wednesday, August 30, 2017
A1. Bench Press – 3 reps X 5 sets, rest 2-3:00
Compare to Thursday, July 7, 2016
A2. Front Rack Barbell Walking Lunge – 10 reps (5 per side) X 5 sets, rest 2-3:00
Compare to Thursday, January 19, 2017
A1. Bench Press – 3 reps X 5 sets, rest 2-3:00
Compare to Thursday, July 7, 2016
A2. Front Rack Barbell Walking Lunge – 10 reps (5 per side) X 5 sets, rest 2-3:00
Compare to Thursday, January 19, 2017
A1 worked to 185
A2 worked to 125
Thanks Colin and great work 6am!
Bench up to 110#
Lunges up to 145#
Thanks Brett!!
A1ish. Followed Barbell Club HW protocol – heavy single @ RPE8 then 4×4 @ ~80%: 240# single and 4×4 @ 205#
A2. Did 185# then shut these down – my right quad felt a bit strained this morning and that first set was defintely not helping
Thanks OG!
A1. Barbell protocol: worked up to heavy single then 4×4 @ 80%: 105# single and 4×4 @ 90#
A2. 65/75/85/95/105# – should have gone heavier on these
Nice work 6am! Thanks for partnering Mandy!
Open Gym:
Barbell Homework
A. Squats. 10 min AMRAP at 80%
B. Bench heavy single RPE 8
C. Bench 4×4 using 80% of estimated 1RM of B
D. Strict Dips 4 sets to RPE 8-9
E. Accumulate 4 min plank hold
–
A. 51 @ 235 – 60%
B. 250 – 92% – Right on the money based on 271 max
C. 217 – 80%
D. 9/6/6/6. Pretty tired from top half of workout
E. 5:30 to get 4 minutes. 4 sets with 3x 30s breaks.
Bench up to 165#
Lunges up to 165#
Wasn’t feeling it today, so didn’t push too hard.
Thanks OG!
Bench
155/175/195/205/205
Lunges
135/185/205/225/245
Thanks OG
A. Worked to 130# (failed 3rd rep)
B. 105#
Bench: 225/235/245/255/265(1)
Thanks Colin!