Week 1 Day 3
Bench: 3x5xBar + 5×65, 3×80, 1×100 + 5×120, 5×135, 7×155
Forgot to tell my spotter to not help until I ask for it so he ended up carrying the bar slightly on the 7th and 8th rep.
DB Fly – 2x10x15lb
Tricep Pushdown – 2x10x35lb
DB Bench Press: 10x30lb + 10x35lb
Dips – 8/4
3 x 30-30-30 Heavy Bag Drill – Basically doing 30 seconds of normal heavy bag practice followed by 30 seconds of high knees with non-stop speed punching and then 30 seconds of all knock punches. I initially did just 10-10-10 to test it out and wasn’t bad except for the last segment when I was going all out- I got out of breath fairly quickly. Afterwards, I did 3 sets of the 30-30-30. My legs went out very quickly, doesn’t seem like I have much endurance when I punched and actively moved around the bag. I’ll try to keep this up and work my way up on the number of sets- a set of 2 equates to a single round lasting 3:00 min. I’d like to get comfortable up to 3 rounds of 3:00 minutes which should be 6 sets.