My legs and abs are still incredibly sore from Saturday’s workout, and tonight my body just did not seem to want to do anything heavy. I managed to coax some slow singles out on bench, but they all felt really heavy (even the warmup weights). However, once I got to speed work I just tore it up. Very explosive and fast.
Warmups – 1 set of 30 for each movement:
Cuban Rotations
OH DB Press
OH DB Extensions
Decline Bench
Pec Flyes
Bench Press:
135x12x1
155x12x1
185x6x1
225x3x1
245x1x1
285x1x1
315x1x5
225x10x1
DE Bench Press (with doubled minis):
145x3x3
155x3x3
Ballistic Smith Bench Press:
95x5x1
105x5x1
115x5x1 (PR)
125x5x1 (PR)
135x5x1 (PR)
Rope Pushdowns:
150x12x3
Single-arm Reverse Pushdowns:
110x8x1 (PR)
110x12x1 (PR)
External Rotations:
40x12x2 (PR)
+ stretching + power yoga (30 min)
Duration: 100 minutes