4/27/18

I was tired and extremely sore/tight in my hamstrings when I woke up this morning... forced myself into the gym this morning, ended up having a really great workout. I felt very strong on the dead-lifts despite the fact that my hamstrings were extremely sore, got through everything and really enjoyed the GVT at the end today... one of the best pumps of my life.

A.

Deadlift (same #s as last week)

*Set 1 – 10 reps @ 50% (250#) of 1-RM
*Set 2 – 10 reps @ 60% (300#)
*Set 3 – 10 reps @ 65% (325#)
*Set 4 – 8 reps @ 75% (375#)
*Set 5 – 6 reps @ 80% (405#)
Rest 2-3 minutes between sets.

-Complete... got all reps easily. 

B.

Three Sets:
Strict Shoulder Press x Max Reps @ 75% (135#) of 1-RM

Rest 2 minutes between sets

-9,7,5 ... rough... didn't feel great here.

C.

Weighted Strict Pull-ups - 5 x 5 

Rest as needed

-53#, 53#, 53#, 63#, 63#

D.

Three Sets:

Seated Strict DB Press (alternating) x 20 reps (10 each arm) @ 2 x 50# DB

Rest as needed
Stagger Stance KB Dead-lifts x 20 reps (10 each leg) @ 2 x 72# KB
Rest as needed

-Complete

F.

10 Super-Sets:

KB Supported Rows (2 x 53#) x 10 reps

Standing Barbell Curl (65#) x 10 reps

Rest :90

-Complete ... this was extremely difficult... massive pump on this ... really/fun different than typical training, had a great time doing this.