4/24/24

Today was a solid workout, nothing too taxing, but overall got a decent pump despite still feeling a bit sick (sore throat, congestion). 

A.

Deadlift

3 sets: 1 reps – starting at 90% (465#) building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets

-465#, 485#, 500# 

B.

Strict Pull-ups

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-BW 

C.

Single-Arm DB Row

4 sets: 10 reps (each arm) - RPE 7
*Rest 1:00-1:30 b/t sets

-75# DB

D.

Straight Arm Lat Pull Down

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-25# crossover symmetry bands 

E.

BB Rows, supinated 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155#

F.

Double DB Skull Crushers

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# DB

G.

Cable Tricep Extensions 

4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-55#

H.

Every 2 for 10 (5 sets) of:

Weighted Plank (20# Vest) x :60

-Complete