10/24/24

Today was a lower volume / taper session... overall easy given the lack of volume, but I was a bit nervous about the deadlifts given my knee tweak last week... but once I got warmed up and rolled through this, everything felt fine. 

A.

Deadlift

3 sets x 3 reps @ 85% (455#) 

85% of your one rep max deadlift, of the style you choose.

-Complete 

B.

RDL's

2 sets x 8 reps @ RPE 6-7

-245#

C.

Pull Ups

3 sets x 8-15 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.

-15,15,10 

D.

Bench Dips 

3 sets x 8-15 reps

-3x12 

E.

Dumbbell Side Raises

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-3x12 with 2x15# 

F.

Dumbbell Bent-Over Side Raises

3 sets x 12-15 reps

Aim to reach failure within the given rep range.

-3x12 with 2x15# 

G.

3 Sets:

KB Side Bends x 15 reps/side
Ab-Whell Rollouts x 10 reps 

Minimal Rest

-Complete, 70# KB