7/14/21

Today was a solid session... got a solid pump from this and enjoyed myself in the gym. Great workout. 

A. 
Sumo or Conventional Deadlift
4 sets x 8 reps @ 68% (365#) 
68% of your one rep max deadlift of the style you choose.

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

-135#, 205#, 245#, 275# ... definitely more there, but haven't been fronting squatting at all and didn't push it... 275# felt heavy enough for the day. 
 
C.
Single-Leg DB Cross-Body Deadlift 

3 sets x 10/leg 

-Complete, used 50# DB 
 
D.
Pendlay Rows
3 sets x 10 reps
Aim to reach failure at the given rep range.

-175# for 3x10... tough, haven't done these in a while, great exercise 
 
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.

-3x8 with 26# weight
 
F.
Barbell Good Mornings 
3 sets x 8 reps
Aim to reach failure at the given rep range.

Plank 

3 sets x :60-:90 

-Complete, 3x8 with 155# and :60 for each plank