4/30/24

AM Workout (0540)

Today was a solid workout... but overall I didn't feel great and didn't push the loading on anything ... tons of life stress going on and just got in what I could. 

A.

Deadlift

2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets

-405# x 5, 455# x 3, 485# x 1 ... felt strong here, but just didn't have a ton of mental energy to push it any 

B.

Strict Pull-ups

2 sets: 5-3-1 

+ 1 Max Effort BW Set (after 6th set) 

*Rest 2:00-2:30 b/t sets

-35# x 5, 53# x 3, 72# x 1 ... 20 reps at BW ... felt strong on these, all comfortable sets 

C.

Single-Arm DB Row

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75#

D.

Reverse Grip Lat Pulldown

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-115#

E.

Barbell Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-75#

F.

Single Arm DB French Press

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-15#

G.

3 Sets of:

Star Plank x :30/side 

-Complete, BW 

PM Workout (1730)

4 Mile Easy Run 

-Ended up running about 35 minutes total ... nice and easy, didn't push the pace, but it was nice to breathe and move after a long day of work.