My second volume-based push workout.  Almost everything progressed by 1 rep.  It’s not bad, but it’s not extremely good either.  I’ll certainly take it, though.  I’m curious to see how next week’s goes.

1.  Warm-Up

2.  Barbell Bench Press
Goal:  235 x 11.
Actual:  235 x 11.  235 x 6.

3.  Barbell Military Press
Goal:  135 x 11.
Actual:  135 x 12.  135 x 8.

4.  Barbell Incline Bench Press
Goal:  185 x 8.
Actual:  185 x 8.  155 x 12.

5.  Dumbbell Bench Press
Goal:  85s x 11.
Actual:  85s x 10.  80s x 9.

6.  Dumbbell Military Press
Goal:  55s x 9.
Actual:  55s x 9.  50s x 9.

7.  Dumbbell Incline Bench Press
Goal:  65s x 8.
Actual:  65s x 10.  60s x 10.

8.  Dips
Goal:  Bodyweight +10 x 9.
Actual:  Bodyweight + 10 x 9.  BW + 10 x 8.

9.  Close-Grip Bench Press
Goal:  105 x 10
Actual:  105 x 12.  105 x 10.

10.  Standing Cable Presses
Goal:  60 x 10.
Actual:  60 x 10.  60 x 10.

11.  FST-7 Bench Press (7 sets of 10 with 50 seconds in between each set)
Goal:  135 x first 3 sets.
Actual:  135 x 10.  135 x 10.  135 x 10.  135 x 9.  125 x 10.  125 x 10.  125 x 8.

12.  Cool-down

13.  Eat carbs

Notes:

My main focus on these workouts are the barbell bench and barbell military press.  Thankfully, they both went up.  I’m still gunning for 255 x 12 on bench like I did a couple years ago, though.  I’ll be ecstatic to be at that point again.  I think it will be about three months for me to get back there… well, if everything goes according to plan.  Ha.

Anyway, it’s time to enjoy a gorgeous Saturday afternoon in South Florida.  Gotta love the sunshine!  🙂

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