Today was a great workout. I really enjoyed getting this in and felt solid throughout. I felt strong on the deadlifts and got a great pump from everything else. Great day in the gym. This low stress / no parenting weekend has really helped me mentally... takes lots of pressure off given I'm not waiting for a toddler to wake up during my entire workout and having to immedietly rush off the parent/work right after lifting. Really happy to just enjoy myself and get this workout in.
A.
Sumo or Conventional Deadlift
5 sets x 8 reps @ 78% (425#)
78% of your one rep max deadlift, of the style you choose.
-Complete, felt strong, last set was tough!
B.
Front Squat
1 set x 3 reps
Work up to a 3 rep max.
-245#, 275# ... was hoping to go a little heavier on this, but after part A 275# felt like 375#! Called it there.
C.
Pendlay Row
5 sets x 5 reps
As heavy as possible.
-205#
D.
Weighted Pull Ups
5 sets x 5 reps
If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight. Aim to reach failure within the given rep range.
-35#
E.
Lat Pulldowns
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-125#, 3x10
F.
Barbell Curls
4 sets x 12 reps
You can choose the amount of reps as long as it is within the suggested range.
Dumbbell Side Raises or Cable Side Raises
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-75# curls, 2x15# DB for SR
G.
Hammer Curls
4 sets x 10 reps
You can choose the amount of reps as long as it is within the suggested range.
Dumbbell Bent-Over Side Raises
3 sets x 10-15 reps
You can choose the amount of reps as long as it is within the suggested range.
-2x35# DB, 2x15# BOSR
H.
4 Sets:
KB Side Bends x 12 reps/side
Ring See-Saws x 10 reps
Minimal Rest
-Complete, 70#
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