Just got back from a 28 hour job in south east Alberta and I'm only booked in for 12 hours rest....so I had to get a quick workout in before heading back on the rails.
Like I said in my previous post: I squat, push, and pull in every workout. 2 easy squat days and a heavy one at the end of the week. In every workout I focus on one heavy exercise (squat, deadlift or power clean, press, and bench press). Today was working up to a 3RM bench press.
* I always squat first to prime the CNS. I feel better mentally and physically after hitting some squats.
120523
Squat 5x45, 5x135, 5x185, 5x225, 5x275
3 RM Bench 5x45, 5x135, 5x155, 3x185, 3x195, 3x205, 3x215
Kroc rows 4x10 @ 100 (each arm)
About 30 minutes later I went and hit up a globo gym just to get some more upper body in.
1) 3x8 DB incline bench press @ 80
2a) 4x8 Rope push down @90
b) 4x8 DB rows @125
3a) BB Shrugs 3x8 @465
b) Rear delt fly 3x8 (pinkies up)
Conditioning
5 minutes of "Cindy" (5 strict pull ups, 10 HR push ups, 15 air squats) 8 rounds
10 minutes of mobility
100 Band pull aparts
* the a) b) workout is a superset going from one to the other with little to no rest and the resting 1 minute between sets
Until next time, Stay strong!
No comments:
Post a Comment