Saturday – Pull Workout

  • Power Clean (w/o straps)
    • 135 lbs x 3 reps
    • 195 lbs, 3 sets x 3 reps
    • 195 lbs, 2 sets x 2 reps*

Comments:

* I couldn’t complete all 3 reps on two of these sets. My goal was to complete 5 sets of 3 reps but I just didn’t have the energy today. If I fail on a set I usually allow myself to rest as much as possible and make make as many attempts as I need to in order to finish all five sets.

Thursday – Push Workout

  • Bench Press
    • 185 lbs x 3 reps
    • 205 lbs x 3 reps
    • 250 lbs x Failed*
    • 135 lbs x 7 reps (paused)
    • 155 lbs x 7 reps (paused)
    • 185 lbs x 3 reps (paused)
    • 205 lbs x 1 rep (paused)
  • Standing Shoulder Press
    • 30 lbs x 20 reps
    • 35 lbs x 15 reps
    • 40 lbs x 15 reps
    • 50 lbs x 10 reps
    • 60 lbs x 5 reps
  • Weighted Push-ups
    • 25 lbs x 22 reps
  • Overhead Dumbbell Triceps Extension
    • 20 lbs x 20 reps

Comments:

* I failed on the 250 lbs bench press attempt and am getting really frustrated. I am not sure what is going on here. I was recently doing 5 sets of 3 reps using 240 lbs and then I just lost all the strength I have i this exercise after suffering from a small amount of chronic soreness in the front delts that lasted 2 weeks. In that time my bench press greatly diminished. I thought this soreness and plateau in strength might be from using bad technique so I decided to drop way down in weight and practice a competition style of bench pressing in which I paused at the bottom of each rep.