11/20/2018

First post! Woot! I am loving the hypertrophy work coming off of the Ironmaiden. I’m currently on week 3 of this block and feel blessed to be in great health aside from a minor tweak in my upper trap (happened during the meet). Today was nice and easy with 65% of 162 - 3x10 flat bench with feet up. 3x10 chest press (RPE of 7.5 for all accessories). 3x10 DB lateral raise superset with 3x10 DB front raise. Triple super set with 3x10 close stance push-ups, 3x10 tricep push downs, and 3x10 face pulls.

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Overhead Press • 9/14/20

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Squat • 9/11/20

Wk 9, Day 4 AirBike: 5 min/ 95 cal Squat (sleeves/*belt): Bar x 10 240x5 275x5 310x5 345x3 395x3 445x2* 445x1* (was supposed to get all three in one set but needed to stop and rest for about 30 sec be

Bench • 9/10/20

Wk 9, Day 3 AirBike: 5 min/ 91 cal Bench: Bar x 10 155x5 175x5 200x5 220x3 250x3 280x3 Workout was interrupted so I didn't get to finish everything.

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