Today was a rough workout... my body feels generally thrashed... upper body a bit sore... legs/hamstrings/butt extremely sore ... made the deadlifting and squatting (most of today) difficult. Tough workout to get through, but got it done.
A.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 68% (360#)
68% of your one rep max deadlift of the style you choose.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 68% (360#)
68% of your one rep max deadlift of the style you choose.
-Complete ... had warm-up for a while and had to take quite a bit of rest between these sets... but got it done.
B.
Front Squat
1 set x 5 reps
Work up to a 5 rep max.
Front Squat
1 set x 5 reps
Work up to a 5 rep max.
-205#, 235#, 275# ... kept this much lighter due to extreme DOMS from the 20 RM back squat two days ago... worked up to a moderate set of 5 without weightlifting shoes/belt/sleeves.
C.
Snatch Grip Deadlift
3 sets x 15 reps @ 45% (245#)
45% of your one rep max deadlift.
Snatch Grip Deadlift
3 sets x 15 reps @ 45% (245#)
45% of your one rep max deadlift.
-Complete ... used straps
D.
Pendlay Rows
3 sets x 10 reps
Aim to reach failure at the given rep range.
D.
Pendlay Rows
3 sets x 10 reps
Aim to reach failure at the given rep range.
-155# across for 3x10
E.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
Chin Ups
3 sets x 8-12 reps
You can choose the amount of reps as long as it is within the suggested range.
-3x8 ... unweighted ... had nothing left in the tank here.
F.
Barbell Hip Extensions
3 sets x 12 reps
Aim to reach failure at the given rep range.
Barbell Hip Extensions
3 sets x 12 reps
Aim to reach failure at the given rep range.
-275# for 3x12
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