Sunday, March 27, 2016

3.28.16

10 Weeks Out from NC State Meet

Programming by Patrick Stroup

Day 1
Competition Pause Bench 215x8-10x3, 245x1x3
2-ct Pause Bench 4 sets of 6 reps
Seated DB or KB OHP 3x8-10
Pull-ups 3 sets max reps
BB Curls 3x8-12
Triceps Isolation (your choice) 3x8-12

Competition Pause Bench 3x10@215 3x1@245 (felt good...much harder than it read)

2 count pause bench 4x6@(185, 185, 195, 195)

Seated DB OHP 3x8 (heaviest dumbbells are 55...45,50,50...going short rest made it harder, but still got heavy.)

Pull-ups (to RPE=9...11, 8, 7...Kipping pull ups do not translate to dead hangs...or maybe weighing 230)

Barbell Curls 3x8@85...damn...I was much better at that in high school.

Dips  3×(12, 12, 11...first two sets felt easy...the got hard)

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