Today was a great workout... looked simple on paper, but once we started getting moving on this it was very taxing. I was generally nervous about straining my T-spine, but every day since Monday it has gotten better. Slight tightness today, but didn't strain it at all ... good stuff, excited to hit bench day tomorrow.
A.
Sumo or Conventional Deadlift
4 sets x 6-8 reps @ 75% (400#)
75% of your one rep max deadlift, of the style you choose.
Sumo or Conventional Deadlift
4 sets x 6-8 reps @ 75% (400#)
75% of your one rep max deadlift, of the style you choose.
-Complete, 4x8, felt easy
B.
High-Bar Back Squat
1 set x 3 reps
Work up to a 3 rep max.
B.
High-Bar Back Squat
1 set x 3 reps
Work up to a 3 rep max.
-Worked slowly up to 315# ... went 95#, 135#, 215#, 275#, 315# ... no belt/sleeves/lifters ... didn't want to load my back heavy ... a bit of a bummer, but happy to at least moved pain free.
C.
Snatch Grip Deadlift
2 sets x 20 reps @ 45% (240#)
45% of your one rep max deadlift.
C.
Snatch Grip Deadlift
2 sets x 20 reps @ 45% (240#)
45% of your one rep max deadlift.
-Complete ... completely brutal.
D.
Chin Ups
5 sets x max reps
D.
Chin Ups
5 sets x max reps
-16,10,9,9,9
E.
Glute Ham Raises
4 sets x 6-8 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
E.
Glute Ham Raises
4 sets x 6-8 reps
Come as close to failure as possible with out actually failing, within the given rep range. Add weight if necessary.
-Complete, 4x8
F.
Lat Pulldown
4 sets x 10 reps
Aim to reach failure within the given rep range.
F.
Lat Pulldown
4 sets x 10 reps
Aim to reach failure within the given rep range.
-Complete, 4x10 with 105#
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