Tag Archives: Thruster

Friday – Push Workout

  • Bench Press (paused)
    • 135 lbs x 7 reps
    • 155 lbs x 7 reps
    • 185 lbs x 7 reps
    • 205 lbs x 3 reps
    • 225 lbs x 1 rep
    • 250 lbs, 3 sets x 1 rep
  • Pause Squat
    • 145 lbs, 7 sets x 3 reps
  • Thruster
    • 80 lbs, 7 sets x 3 reps
  • Weighted Dips* (BW = 193 lbs)
    • 2.5 lbs, 3 sets x 12 reps

Comments:

* I am starting weighted dips with only 2.5 lbs this time around and am going to slowly work my way back up to a heavy weight. I used to perform this exercise with over 100 lbs for set of 12 reps but after I injured my left shoulder I had to eliminate this exercise for over half a year. Since that time I have also gained an additional 30 lbs of bodyweight which makes this exercise more of a challenge.