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Today’s workout is based around pushing my flat bench.  After that I focused on a push-pull program focused primarily around the horizontal plane of movement.  Also, I’m working in sprints after each of my grouped sets to keep my heart rate up, and take my anaerobic work and make it slightly more aerobic – improving my conditioning.  One last note… want to get stronger?  Focus on technique and programming, not just trying to be a meathead trying to push weight that you can’t handle.

 

Warm-Up:

  • 20 Min Bike at level 5
  • Stretch/foam roll

Primary Lift: Flat Bench

Today I did a more narrow grip and a pause at the bottom (1.5 seconds) right at my sternum focusing on my explosion up.  During warm up sets I maybe rested 1 min between sets.  Once I got into my working sets I did 2 minutes of rest between sets

  • 135 x 10
  • 155 x 5
  • 175 x 5
  • 185 x 5
  • 195 x 2 (first working set)
  • 205 x 2
  • 225 x 2
  • 235 x 2
  • 245 x 2
  • 255 x 1
  • 185 x 12
  • 185 x 10

Group 1: Bent Barbell Row + Dumbbell Incline Bench +  1 Min sprint at 10mph + 1 Min rest

  • 185 x 5 + 65 x 12
  • 185 x 5 + 65 x 12
  • 185 x 5 + 65 x 12
  • 185 x 5 + 65 x 12

Group 2: Barbell Floor Bench +  Single arm Dumbbell Row (unbraced) + 1 Min sprint at 10mph + 1 Min rest

Barbell-floor-press

  • 165 x 8 + 85 x 8
  • 165 x 8 + 85 x 8
  • 165 x 8 + 85 x8

Group 3:  Crossover + Single arm pull + 5 Wide Grip Pull Ups + 25 Pushups + 1 Min Sprint + 1 Min rest

  • 40 x 10 + 50 x 10 (each arm)
  • 40 x 10 + 50 x 10
  • 40 x 10 + 50 x 10

Group 4: Dips + Dumbbell Pullover +  5 Wide Grip Pull Ups + 25 Pushups + 1 Min Sprint + 1 Min rest

  • 20 + 70 lb x 10
  • 20 + 70 lb x 10
  • 20 + 70 lb x 10

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