After my boring ass deload week, I'm ready to start pushing it again. I suppose that is the point - getting a mental break along with the physical. I always enjoy the first week of a new cycle because on my last set I essentially do an AMRAP (typically leaving one rep in the tank) to see how much I can get out of that last set. I subconsciously always go into training with a number in my head. This weeks magic number is 12. So far I've been hitting it. Let's see what the rest of the week holds.
Bench Day
A. Bench Bar weight x 30 (10 wide, 10 comp, 10 close) 135x10 185x8 235x5 270x5 305x12
B. Weighted Dips 90lbs 5x3 Sets dropped to body weight after last set x 15
C1. Lat Pull Down 170x10, 190x10, 210x10 C2. Machine Rear Delt 3x15
D1. Behind the head Tri extensions 1x15, 1x10 D2. EZ Curl Bar, Reverse Curl 3x15, 3x15
Cardio: Jog around the block w/ Christa and Kilo.
Deadlift Day
A.Deadlift Bar weight stiff leg x 20 135x10 225x5 315x5 360x5 415x5 470x12
B. Hyperextensions 75lb DB 3x15
C. Lying hamstring curls, Alternating 6x6 on each leg
D. Ab Rope Pull Downs 3x20
Cardio: Jog around the block w/ Christa and Kilo but try and beat our time from the day before.
