Today was tough workout... not in the sense it was difficult, but in that I was SO SORE from Monday's squats that it was difficult to get any intensity out of today... got the percentage work done, but it was difficult to get any intensity out of the other movements... kept everything light and just moved through this session. Looking forward to feeling better/bench pressing tomorrow.
A.
Sumo or Conventional Deadlift
3 sets x 10 reps @ 65% (345#)
65% of your one rep max deadlift, in the style you choose.
Sumo or Conventional Deadlift
3 sets x 10 reps @ 65% (345#)
65% of your one rep max deadlift, in the style you choose.
-Complete, conventional
B.
Pause Low-Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max
Pause Low-Bar Back Squat
1 set x 5 reps
Work up to a 5 rep max
-Did my wife's weights here... was essentially trying not to strain myself given my extreme DOMS. Went 135#, 165#, 185#
C.
Wide Grip Pullups
3 sets x max reps
Body weight.
RDL's
3 sets x 15 reps
Choose a challenging weight.
-175#, 205#, 225#
Wide Grip Pullups
3 sets x max reps
Body weight.
10,6,6 ... superset on part D with part E due to time constraints... very difficult/pumpy combo
E.
Dumbbell Row
3 sets x 12 reps
12 reps each side
Dumbbell Row
3 sets x 12 reps
12 reps each side
-75# DB across
F.
Superman
3 sets x 12 reps
Superman
3 sets x 12 reps
-Complete ... supposed to be reverse hypers, but don't have access to this at home... given the extreme DOMS even these were not fun
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