Today’s Recap:
Sleep: 3hr 45 min with 4hr 26 in bed
Quality: 47%
Workout:
Core:
Modified Crunches: 2x20
Iso Abs 2x35s
Power Cleans
42.5x4
50x3
57.5x3
65x2
68.5x1
70x1
Power Squats
115lbs @10% fatigue
(best, reps)
515x5
484x6
489x8
Bench Press:
130x5
165x5
190x5
215x3
225x3
230x1
240x1
Standing DB Shoulder Press
40lbs x2 for 12
(bothered shoulder so I stopped early and didn’t go up in weight)
Swiss Ball crunches
3x21
Close Grip Bench Press
135x12
145x12
155x12
Good Mornings
65x8
65x8
65x8
Pull-ups
3xAMRAP or until 30 total reps, 15 max for first set.
Slide board Fallouts
2x6x10:05
Close Grip Pulldowns
165x3x12
Single Arm Tricep pushdowns
3x60lbs x12, 10, 10
Concentration Curls
2x25lbs x12, 10, 12
DB kickbacks
10lbs x 8/side
Workout was 2 separate ones. First one ended at the normal Bench and the other started roughly 4 hours later after I got back from work and could finish it.