4/22/20

This morning was a solid session ... lighter loads on front squat and deadlifts and some good accessory work. Left the gym with a nice pump and feeling refreshed, not beat up. Overall had a great time today, looking forward to training tomorrow.

A.

Front Squat

3 sets x 5 reps 

-Complete, across at 225# ... this was supposed to be at 75% ... but just went off of feel and got in good reps at 225#

B.

Sumo or Conventional Deadlift

3 sets x 5 reps (405# - used 395# last time) 

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 405# 

C.

Power Clean + 3 Strict Press

1 set x 1+3 reps

1 power clean + 3 strict press. Up to daily max.

-135#, 155#, 175#, 185# ... this is the most I've done for a 3 RM in a very long time, it felt fairly easy. Possibly more there, but I was very pressed for time today. Overall happy with 185# for 3 

D.

Standing Single Arm Dumbbell Press

4 sets x 12 reps

12 reps per arm. Aim to reach failure at the given rep range.

-Complete, across at 50# 

E.

Dumbbell Row

3 sets x 12-15 reps

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

-Complete, 3 x 12 at 95# 

F.

Dumbbell Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.

GHD Plank Hold
2 sets x  x :30-:60 

-Complete, 2 x 15# DB and :45 each set 

G.

Dumbbell Bent-Over Side Raises

2 sets x 10-15 reps

Aim to reach failure within the given rep range.
Ring Plank
2 sets x :30-:60 

-Complete, 2 x 15# DB and :45 each set