10/01/24

AM Workout (0545)

Today was overall a decent session... lots of lower body lifting... didn't feel particularly great, but got everything in and got a solid workout out of this. 

A.

Back Squat

6 sets x 6 reps @ 75% (315#) 

75% of your one rep max back squat. Rest 90-180 seconds between sets.

-Complete 

B.

Back Squat

1 set x max reps @ 75%

75% of your one rep max back squat. Rest 5-8 minutes before starting this exercise.

-15 reps 

C.

Deficit Conventional Deadlift

1 set x 3 reps

Work up to a 3 rep max. 2" deficit.

-315#, 405#, 435# 

D.

Front Rack Lunges

5 sets x 5 reps

5 reps each side. 

-155# across 

E.

Single Leg RDLs

4 sets x 10 reps/leg 

KB Side Bends 

4 sets x 15-20 reps/side 

-35# RDL, 70# side bends 

F.

BB Calf Raises 

4 sets x 20 reps 

Ring See-Saws 

4 sets x 12 reps 

-155# calf raises 

PM Workout (1500)

5 Mile Run 

-Ran around 8:40ish pace ... didn't catch the exact time ... it was a humid and overcast day in DC ... sweaty run, nice way to break up the day.