03/05/24

Today was overall a solid session... heavy pulls and a solid back/bicep pump. 

A.

Deadlift

5x3 (455 for 5x5 last week) 

*Rest 2:30-3:00 b/t sets

-475# ... was initially wanting to try a bit more weight... but these felt heavy today... got all the reps, but didn't feel great. Not sure if it was the crossfit WOD on Saturday or the higher RPE 4 mile run yesterday, but I felt a bit gassed in my posterior chain. 

B.

Strict Pull-ups

5 sets: 10 reps
*Rest 1:00-1:30 b/t sets

-BW ... these were supposed to be weighted, but I was so gassed from the deadlifts that I chose to do some higher volume BW reps

C.

Double DB Bent Over Row

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x50#

D.

Straight Arm Banded Lat Pull-Downs

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# crossover symmetry bands 

E.

DB Hammer Curls

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x35#

F.

Single DB Double Head Curl

3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

G.

Star Planks 

3 Sets x :30 /side

-Complete