5/21/24

Today was a solid back/bicep workout ... got in and out of the gym fairly quickly, but still got a decent workout. 

A.

Deadlift 

3 sets: 3 reps – starting at 80% (425#) building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets

-425#, 455#, 475# ... last triple was definitely a true 9/10 RPE... took a few weeks of from DLing and overall it felt good, but the weights definitely felt heavy. 

B.

Strict Pull-ups

4 sets: 10 reps – 9/10 RPE
*Rest 2:00-2:30 b/t sets

-20# across for 3x10 and 9+1 

C.

2 sets
Max Strict Chin Up
-Rest :30-
Max Double DB Rows (2x50/35#)  (RPE 7-8)
-Rest :30-
Max Banded Face Pulls (moderate tension)
-Rest 2:00 b/t sets-

-9 / 12 / 22 

-10 / 15/ 30 ... I was toasted on the first set from parts A and B ... overall fun and pumpy though. 

D.

Straight Arm Banded Lat Pull-Downs

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

-2x25# crossover symmetry band

E.

DB Spider Curls

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

-2x15#

F.

Incline DB Curls

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

-2x25# for 15,12,12 ... rough. 

G.

3 Sets:

Star Plank x :30/side 

Rest 1:00 between sets 

-BW