3/18/21

Today was a solid session, I felt really good throughout this. I didn't push the loading on the front squat 3 RM... it was supposed to be a max, but given the tweak to my T-spine last week, I did not push it.  Despite that, I still got a great workout and enjoyed this workout. 

A. 
Sumo or Conventional Deadlift
5 sets x 6-8 reps @ 78% (415#) 
78% of your one rep max deadlift, of the style you choose.

-Complete, 5x8 
 
B.
Front Squat
1 set x 3 reps
Work up to a 3 rep max.

-135#, 185#, 225#, 270# ... called it there, very far under my true 3 RM (about 100# less!) but still happy to just move this pain-free. 
 
C.
Pendlay Row
5 sets x 5 reps
As heavy as possible.

-175#, 195#, 215#, 235#, 255# ... this is definitely a 5 RM PR on this movement... felt very strong. 
 
D.
Banded Good Mornings
4 sets x 8 reps
Aim to reach failure within the given rep range.

-Complete, 1 purple band
 
E.
Weighted Pull Ups
5 sets x 5 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.

-Complete, 5x5 with 53# 
 
F.
Super-Mans 
5 sets x 10 reps

-Complete