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10092017 - TriGoals Week 6 - Day 1 - Press

Posted by Sunami, 11 October 2017 · 194 views

Bench Press (Touch & Go)

  • 45 Lb x 3 reps @ 4
  • 65 Lb x 3 reps @ 5
  • 85 Lb x 3 reps @ 6
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 3 reps @ 8
  • 105 Lb x 6 reps @ 9
Notes:

Bench Press (moderate grip)
Warm up in triples
Work up to working sets of 4x3 with ~80% with 90 seconds rest
Then full rest
Then hit one set of RPE 9 (aka leave one in tank) with same weight



Bodyweight

242 Lb



Full disclosure - my work out partner was my 5 year old son in my home gym, so focus and effort were less than optimal - I think I probably could have bumped it up an additional 5-10# if I wasn't distracted. He got the full PR!

 

Chest support row machine
(One arm at time) -
3 sets of 8 reps per arm (finish last set with 10 one arm shoulder retractions
Instead of using the m@achine, I used bench and dumbells so may not line up with previous weeks machine numbers - 20/30/30#
(Both arms)
add some weight (heavier than two weeks ago) then 3 sets of 8 plus 10 retractions.
I used bench and barbell so may not line up with previous weeks machine numbers - 75/95/95#

 

Superset:
Seated Neutral Grip DB Shoulder press (no back support)
Warm up as needed then 3x10 @15/20#
(this is same rep scheme as two weeks ago. Add weight OR if more tired (as you might be) just focus on same weight and more eccentric control)
DB Rear delt raises
3x15 @10#





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