Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
3-Board press:
225 lbs. (102 kg) 1 x 3
245 lbs. (111 kg) 1 x 1
275 lbs. (125 kg) 1 x 1
305 lbs. (138 kg) 1 x 1/2, 1 x 1
Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 2 x 10
Bent-over rows (overhand grip):
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 10
205 lbs. (93 kg) 1 x 10
Seated DB cleans:
20s (9 kg) 1 x 10
25s (11 kg) 2 x 10
Triceps pressdowns (V-bar):
100 lbs. (45 kg) 3 x 16
15 minutes HIIT on the elliptical.
Comments: Lower back cramped a little (speaking of, this stuff is awesome) on that second-to-last board press and the bar started drifting toward my head. While I probably COULD have forced it back into the right path, I thought it better to just scrap that set to avoid injury and try it again.
I’m still not sure I’ve got correct form on those DB cleans, but they don’t hurt, so they must not be doing too much damage and MIGHT be helping.
