Today was a difficult workout for me ... on paper it looked very simple... but my body is fairly thrashed from this week's workouts/life stress... have had a massive amount of pressure and stress in my life and it is adding up on me.
A.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 70% (375#)
70% of your one rep max deadlift, in the style you choose.
Sumo or Conventional Deadlift
4 sets x 8 reps @ 70% (375#)
70% of your one rep max deadlift, in the style you choose.
-Complete ... each one of these was a struggle... my left hamstring/adductor was sore from the get-go and tightened up in a bad way once I started warming up... got through these, but they were way more difficult than they should have been.
B.
Single Leg RDLs w/ DB
3 sets x 10-15 reps
15 reps each side
Single Leg RDLs w/ DB
3 sets x 10-15 reps
15 reps each side
Pull-ups
5 sets x max reps
If you cannot do body weight, do banded.
-20,10,10,9,9 ... rough, big pump
D.
Barbell Row
4 sets x 8 reps
As heavy as possible.
Barbell Row
4 sets x 8 reps
As heavy as possible.
-155# for 4x8... definitely can do more on this movement, but my hamstring was so tight I didn't want to push these... got quality reps here and called it at 155#
E.
Reverse Hyperextension (on bench)
4 sets x 10 reps
Reverse Hyperextension (on bench)
4 sets x 10 reps
-Complete
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