12/7 – Push Press 5’s

This was a solid workout. Fast and intense. Forearms/elbows feeling OK with the dips and chins with added weight.

Push Press:
135x5x1
150x5x1
165x5x1
185x5x1
210x10x1

Hammer Chins:
+30x10x1
+30x10x1
+30x10x1
+30x10x1
+30x10x1

Dips:
+30x10x1
+30x10x1
+30x10x1
+30x10x1
+30x20x1

Single arm Pushdowns:
80x12x1
80x12x1
80x12x1

Iron Crosses (reverse laterals):
20x5x1
30x5x1
40x5x1
50x8x1 (PR)

+ stretching

Duration: 60 minutes

12/5 – Squat 3’s

Good squat workout.

Squats:
135x12x1
225x10x1
315x5x1
405x3x1
455x3x1
510x7x1 (PR)

Wide-stance Squats:
315x5x1
405x5x1
405x5x1

Leg Extensions (30s rests):
305x12x1
305x12x1
305x12x1
305x12x1
305x15x1

Standing Single-Leg Hamstring Curls (15s rests):
75x12x1
75x12x1
75x12x1
75x12x1
75x12x1

Ab Roll-outs (30s rests):
bw x12x1
bw x12x1
bw x12x1
bw x12x1
bw x12x1

+ stretching + yoga (40min)

Duration: 110 minutes

12/2 – Incline Bench 3’s

Not a bad workout. Inclines felt good. Mixed things up with some pin presses and half-rep lockouts. DB presses were fine after a few sets (forearm pains the first few), and gave barbell rows a go without any problems. Nice and easy. Could barely do ab roll-outs to finish – lots of ab soreness.

Incline Bench Press:
135x12x1
155x12x1
185x12x1
200x3x1
225x3x1
255x10x1

Bench Press Pin Presses (bar 1″ off chest):
135x12x1
225x3x1
275x3x1
275x5x1
275x5x1

Bench Press Lockouts (half reps):
225x3x1
315x3x1
345x3x1
375x3x1
405x3x1

Flat DB Bench:
110x10x1
110x10x1
110x10x1
110x10x1
110x12x1

BB Rows:
225x12x1
225x12x1
225x12x1
225x12x1
275x12x1

Ab Roll-outs:
bw x10x1
bw x10x1
bw x10x1

+ stretching

Duration: 70 minutes