Week 46 bench press

nach ryanrj

Einstellungen

lbskgs

Zusammenfassung

January 9th, 2020
1 h
37 sets, 885 reps
58969 lbs

1. Pause bench 5x3x77.5% 210

Set 1: 10 x 45 lbs
Set 2: 5 x 135 lbs
Set 3: 5 x 185 lbs
Set 4: 3 x 210 lbs
Set 5: 3 x 210 lbs
Set 6: 3 x 210 lbs
Set 7: 3 x 210 lbs
Set 8: 3 x 210 lbs

Total: 5200 lbs

2. Spoto press 2x8x70%

Set 1: 8 x 185 lbs
Set 2: 8 x 185 lbs

Total: 2960 lbs

3. Cable rows

Set 1: 15 x 100 lbs
Set 2: 15 x 120 lbs
Set 3: 15 x 120 lbs
Set 4: 15 x 120 lbs
Set 5: 15 x 120 lbs
Set 6: 15 x 120 lbs
Set 7: 15 x 120 lbs

Total: 12300 lbs

4. Circuit A 3x highrise stairs

Set 1: 50 x 50 lbs
Set 2: 50 x 50 lbs
Set 3: 50 x 50 lbs

Total: 7500 lbs

5. B foam bucket carry

Set 1: 50 x 50 lbs
Set 2: 50 x 50 lbs
Set 3: 50 x 50 lbs

Total: 7500 lbs

6. C. Sledge tire swing

Set 1: 50 x 50 lbs
Set 2: 50 x 50 lbs
Set 3: 50 x 50 lbs

Total: 7500 lbs

7. D. Hose pull and drag

Set 1: 50 x 50 lbs
Set 2: 50 x 50 lbs
Set 3: 50 x 50 lbs

Total: 7500 lbs

8. E. Pushups vest

Set 1: 20 x 20 lbs
Set 2: 15 x 15 lbs
Set 3: 12 x 12 lbs

Total: 769 lbs

9. Tricep press down

Set 1: 20 x 120 lbs
Set 2: 12 x 120 lbs
Set 3: 10 x 120 lbs
Set 4: 20 x 65 lbs
Set 5: 20 x 70 lbs

Total: 7740 lbs

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