8/27/24

Today was a really solid workout. I was suprised given it was a lower body day and I am coming off the 10 miler... I was a bit sore yesterday, but definitely felt better today. Overall had a good workout, enjoyed getting this in. Definitely not pushing the weights on the loading or getting near PRs, but it was good to move and sweat. Enjoyed squatting and deadlifting. 

A.
Back Squat
3 sets x 10 reps
Choose a challenging weight. Rest 90 seconds between sets.

-225# across 

B.
Back Squat
1 set x max reps @ 65% (275#)
Drop set, rest for 5 minutes between first and second exercise. 65% of your one rep max back squat for max reps.

-15 reps ... not a true 65%... but I am not in shape to get near my true 1 RM... went off ~405 and this was a decent effort. 

C.
Deficit Conventional Deadlift
1 set x 5 reps
Work up to a 5 rep max. 2" deficit.

-135#, 225#, 315#, 365#, 405# 

D.
Bulgarian Split Squats

Single Leg BB Calf Raises 
3 sets x 10 reps
10 reps per leg.

-2x35# on the BSS and 75# for the calf raises ... BSS were rough... haven't done this exercise in years and it is still really hard, even with light weights. 

E.

Every 3 for 9 (3 sets) of: 
Plank x :60 

KB Side Bends x 15 reps/arm 

-Complete, 70# KB