Slightly delayed, as I got caught up researching and writing tomorrow’s item for ShrinkGeek, but what are you gonna do.
15/9/3+ Bench Press (tri-sets with deadlifts and pullups)
Warmup:
Bench Press: 2×15 @ 45 / 1×10 @ 95 / 1×8 @ 115 / 1×5 @ 135
Deadlift (snatch grip): 2×5 @ 135 /2×5 @ 185
Work Sets:
Bench Press: 3×5 @ 155 / 3×5+3 @ 185 (PR)
Deadlift: 6×5+3 @ 205
Pullup: 10×5+3 @ BW (~170±)
If my record-keeping is to be trusted, that last set of 8 reps @ 185 was uncharted territory. That was a pleasant surprise.
27 June, 2010
Categories: Miscellany, Motivations, Workout . Tags: 15/9/3, 5/3/1, bodyweight exercises, circuit, discipline, endurance, hypertrophy, Personal, personal record, personal training, PR, self-test, shrinkgeek, strength training, stretching, weight loss, weight training, weightlifting, Workout, wotd . Author: Rafe Brox . Comments: Leave a comment