2/26/20

Today was one of the worst workouts I've had in a while.  I am completely mentally defeated due to work/life stress. Forced this entire workout. The gym I usually go to at work was closed and I had to go to a standard bodybuilding gym that was completely packed with people. This added further to the stress of this workout; had to do most of this workout out of order as there were lines of people waiting for the various equipment. Wasn't there mentally or physically and just went through the motions. I've never felt like I've wanted to quit or that I need a break more in my life.

A. 

Front Squat + Jerks

1 set x 3+2 reps

3 front squats + 2 jerks. Up to daily max.

-115#, 155#, 195# ... just used this as a warm-up / technique work. Still nervous about injuring my t-spine with any front-rack stuff, it feels stiff and immobile. 

B.

Clean Pull

3 sets x 5 reps @ 100%

100% of your one rep max clean.

-Complete, across at 100% (315#) ... my best 1 RM is 340# ... but just put 315# on there and got through this

C.

Bench Press

3 sets x 3 reps

Add either 0, 5 or 10 pounds to what you did the last time you used this set/rep scheme (depending on how it felt in the previous week and how you feel today).

-Complete, across at 225# ... same as last week, no spotter, went through this quickly 

D.

Standing Single Arm KB Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.
4 sets of 'Durante Core'
10 Hollow Rocks
10 V-ups
10 Tuck-ups
:10 Hollow Hold

-Complete, across with a 53# KB ... core work was tough

E.

Single Arm Cable Pulldowns

3 sets x 10-15 reps

If 10 reps is too easy, do up to 15 reps.

-Complete, across at 100# for 3 x 20 (10 each arm)

F.

Dumbbell Row

3 sets x 12-15 reps

12-15 reps per side. Aim to reach failure within the given rep range.

Strict-Toes-to-Bar

3 sets x 8-10 reps

Tricep Extensions

3 sets x 10-15 reps

Aim to reach failure, within the given rep range. There can be any form of cable pull-downs or banded pull-downs. If needed, you can substitute for overhead dumbbell tricep extensions.

-Complete, 70# DB row for 3 x12, 3 x 8 strict TTB, Rope Push-downs with 50# for 3 x 15