The volume phase is done. Tome to add some weight, decrease the weights and focus purely on the bench. Next week the RageX makes an appearance…..
Tuesday:
Cross Fit
24 min: (Every minute on the minute for 24 minutes)
30 Single Jump Rope, 8 Pull-Ups
7 Burpee Box Jump
12 Push Press
Thursday:
Back/biceps
Pulldowns: 140X10, 160X8, 180X6, 200X5, 220X5X2
Reverse Pull Down: 160X5, 180X5, 200X5
DB Row: 90X8, 95X5, 100X5
Seated Cable Row: 160X8, 180X6, 200X5
Barbell Curls: 50×10, 60×10, 70×8, 80×8
DB Curls: 30X10X3
Sunday:
Bench
Flat raw: barX10, 135X10X2, 185X8, 225X5, 275X3, 315X3, 335X2, 345X2
Titan Ram: 365X2, 405X2
Floor Press: 225X5, 275X5, 315X5
Pec Dec: 160X10X3
Machine Dips: 3X10
Pushdowns: 70X10, 80X10, 100X8