Today was one of the biggest efforts I've put out in a while... didn't realize how tough this was going to be... afters parts A-C even the bodyweight accessory stuff felt taxing. Massive effort today, I will probably be really sore tomorrow... happy with the fact I was able to move these weights today... definitely couldn't have done this loading prior to the strength cycle.
A.
Back Squat
3 sets x 10 reps
Choose a challenging weight. Rest 90 seconds between sets.
Back Squat
3 sets x 10 reps
Choose a challenging weight. Rest 90 seconds between sets.
-315# across for 3x10... that 90 seconds went by fast
B.
Back Squat
1 set x max reps @ 65% (295#)
Drop set, rest for 5 minutes between first and second exercise. 65% of your one rep max back squat for max reps.
Back Squat
1 set x max reps @ 65% (295#)
Drop set, rest for 5 minutes between first and second exercise. 65% of your one rep max back squat for max reps.
-20 reps ... huge effort.
C.
Deficit Conventional Deadlift
1 set x 5 reps
Work up to a 5 rep max. 2" deficit.
Deficit Conventional Deadlift
1 set x 5 reps
Work up to a 5 rep max. 2" deficit.
-Worked up to 325#, 385#, 405# for the working sets... maybe more there, but I was happy with 405# for 5... haven't trained deficit much, overall enjoyed this movement today.
D.
Bulgarian Split Squats
3 sets x 10 reps
10 reps per leg.
Bulgarian Split Squats
3 sets x 10 reps
10 reps per leg.
-Complete, bodyweight
E.
Back Extension
3 sets x 20 reps
Body weight.
Back Extension
3 sets x 20 reps
Body weight.
-Complete
F.
V-Sits
3 sets x 15-20 reps
V-Sits
3 sets x 15-20 reps
-Complete, 3x20
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