Press
112.5x8x3
CGBP
177.5x6, 160x8, 142.5x9
Printable View
Press
112.5x8x3
CGBP
177.5x6, 160x8, 142.5x9
ambw 210.6 lb
Squat
250x8x3
Chins
5,5,5,5
Successful 8's week, 96/96 reps.
Airdyne
10 x 30:30
First time on the bike in a long long time. Stealing what Stan Efferding mentioned in the podcast with Rip that he does for some HIIT/active recovery. Rest 30's were done around 40-45 rpm and effort 30's were around 65-70 rpm. Covered 2.7 miles. Obviously took it fairly easy for my first session.
I'll try to get in the habit of doing these every Sunday which would make my current training look like:
Sun: Airdyne
Mon: Bench + dips + BB curls
Tues: Deadlift + paused squat
Weds: rest
Thurs: Press + CGBP
Fri: Squat + chins
Sat: rest
Barbell lifts on weekly 8/5/2 rotation
Bench
202.5x5x3
Ties my 5rm and I'm probably 5-10 lb lighter than when I did it
Dips
12, 12, 8
BB curls
95x7, 82.5x8, 67.5x12
Deadlift
330x5, 310x5x2
Paused squat
250x4x4
212.0 lb ambw
Press
127.5x5x3
CGBP
177.5x8, 160x9, 142.5x12
211.0 lb ambw
Squat
275x5x3
Chins
10 sets of 3
Airdyne
10x30:30
2.8 miles
Bench
222.5x2x3
Dips
5,5,5 w/ +25 lb
BB curls
95x6, 82.5x8, 70x10
Deadlift
355x2, 335x2x2
Absolutely flew, felt great today. Top set @7.5
Paused squat
252.5x4x4