10/04/24

AM Workout (0545)

This morning was a rough workout overall... the deadlifts went well, but then my son woke up screaming/crying during the 3 RM back squatting... not ideal ... I had to pause the workout for about 30 minutes and by that time I was cold and just had to stop squatting ... cut down some of the volume on the accessory movements after that given I just didn't have time to get those in given I had to rush off to work for a very long work day... not a great start to my day. 

A.

3 Sets:

Abwhell Rollouts x 10

Supinated Toes-to-Bar w/ 2 second eccentric x 10 

Russian Twist x 20 reps 

Minimal rest  

-Complete, 45# plate for the twists 

B.

Conventional Deadlift

4 sets x 8 reps @ 75% (405#) 

75% of your one rep max deadlift, of the style you choose.

-Complete 

C.

Back Squat

1 set x 3 reps

Work up to a 3 rep max.

-315#, 365# ... way more there, just didn't have time. 

D.

Strict Supinated Grip Pull-ups 

5 sets x max reps

-21,8,8,7,7 ... went every 2 minutes for 10 minutes 

E.

Band Pull-Throughs 

3 sets x 12-15 reps

Seated DB Calf Raises 

3 sets x 12-15 reps  

-1 green band, 2x50# DB 

PM Workout (1515) 

5 Mile Run 

-Didn't catch the exact time, but ran about a 9:10 ish pace ... easy run, but a super nice day in DC overall, sunny and about 77 degrees.