Today was a tough session... primarily because of Part A... it wrecked me... lots of heavy reps and took a huge amount of effort... didn't have much of anything left in the tank for the rest of the workout. Got everything in and this workout left me wrecked.
A.
Sumo or Conventional Deadlift
5 sets x 6-8 reps @ 78% (420#)
78% of your one rep max deadlift, of the style you choose.
Sumo or Conventional Deadlift
5 sets x 6-8 reps @ 78% (420#)
78% of your one rep max deadlift, of the style you choose.
-Complete, 5x8 ... no misses... very big effort.
B.
Front Squat
1 set x 3 reps
Work up to a 3 rep max.
B.
Front Squat
1 set x 3 reps
Work up to a 3 rep max.
-135#, 205#, 225# ... called it there... probably the lightest front squatting I've ever done for 3! Just had nothing left in my posterior chain, couldn't push it at all.
C.
Pendlay Row
5 sets x 5 reps
As heavy as possible.
-Across at 185#
D.
Weighted Pull Ups
5 sets x 5 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
Super-Mans
5 sets x 10 reps
D.
Weighted Pull Ups
5 sets x 5 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
Super-Mans
5 sets x 10 reps
-35# for the 5x5 pull-ups, 5x10 on the superman's
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