Upper Day

CG Paused Bench

Work up to a 3rm over seven sets.

Warmup

• 45x10
• 95x5

Work

1. 135x5 (oops)
2. 165x3
3. 185x3
4. 195x3
5. 200x3
6. 205x3
7. 210x3 PR

Strict Press

With a barbell. Out of a rack. Work up to a 5rm over four sets.

1. 135x5
2. 155x5
3. 160x4 (failed fifth rep)
4. 150x5

The 160 pounds for four is 15 pounds less then my best five rep PR. But, I need to reframe my thinking since those old PRs were set at the start of those old workouts and today I’m doing OHP after seven sets of bench. Honestly, fatigued PRs are probably more valuable for estimating performance in competition.

Wide Cable Pulldown

Ten by ten with 100 pounds for as many of the hundred reps as possible.

1. 100x10
2. 100x10
3. 100x10
4. 100x10
5. 100x10
6. 100x10
7. 100x10
8. 100x10
9. 100x10
10. 100x10

This felt good. I’ll plan to rotate these each week with seated cable rows.

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