Bench • 10/9/19

Week 4, Day 1


-Bench (*Phoenix):

  • Bar x 10

  • 135# x 5

  • 155# x 5

  • 175# x 5

  • 195# x 3

  • 220# x 3

  • 250# x 3

  • 275# x 1

  • 290# x 1 (JS)

  • 300# x 1 (JS)

  • 315# x 2* (JS)

  • 335# x 1* (JS)

-Superset:

A) Tricep rope Pressdown:

  • 2 x 8 @ 70#

  • 80# x 8

  • 90# x 8

B) 3” Globe Pull Up: 4 x 5

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Bench • 11/29/19

Week 3, Day 3 -Bench: Bar x 10 150# x 5 170# x 5 190# x 5 210# x 5 240# x 3 265# x 1 285# x 1 (JS) 305# x miss 305# x miss 5 x 10 @ 115# -Bent over Barbell Row: 5 x 10 @ 115# -Inverted Ring Row: 3 x 1

Bench • 11/21/19

Week 2, Day 3 -Bench: Bar x 10 135# x 5 155# x 5 175# x 5 195# x 3 225# x 3 255# x 3 5 x 10 @ 115# -Chest-to-Bar Pull Ups: 5 x 5 -Band Pull Aparts: 5 x 10

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