Thursday, July 16, 2015

NerdStrong Gym - Bench Press & AMRAPS

Today is Strength day at NerdStrong gym. We started with a pretty good warm up that consisted of three rounds of 40x Jump Rope, 3x Tempo Push Ups, 10x PVC Pass Thrus and 10x Bridges.

For today's workout is was all about Bench Press'. I actually like doing bench press' as I feel with my larger upper body strength I really benefit from these. We had to do 6 sets of 5 today with set one starting at 60% of your max then moving up to 70% for the second set and then 80% for your third set. But then for your fourth set you'd go back down to 65%, then 75% and finally your final set at 85%. Between each set we had to do 8x to 10x Wall Supported Hammer Curls.

It was a good workout and towards the end it got pretty tough pushing up that bar at 85% of my max, which is currently 185lbs.

After the strength workout we got to do a 12 minute AMRAP (As Many Rounds As Possible). This workout consisted of 3x Ring Rows, 6x Push Ups, 9x Squats and 12x Sit Ups. All basic stuff but when you're already tired from the bench press workout doing all these things can be a bit tough. I managed to complete 4 1/2 sets before time ran out.

Overall it was another good day at the gym... but let's be honest.. when isn't it. :) Thanks coach Andrew.

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