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.