11/19/24

AM Workout (0545) 

This morning was a solid workout/pump ... enjoyed getting this in. Not too taxing, but enjoyable. 

A.

Deadlift

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets

-405#, 425#, 445#, 465#, 465# 

B.

Strict Weighted Pull-up

5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 1:00-1:30 b/t sets

-53# 

C.

Pendlay Rows

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-155#

D.

Straight Arm Lat Pull-Downs

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-2x25# cross over symmetry bands 

E.

Standing Tricep DB French Press

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-50#

F.

Standing KB Crush Grip French Press 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-35#

G.

KB Side Bends 

3 sets: 15 reps (each side) - RPE 7

Ring See-Saws 

3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets

-Complete, 70# KB 

PM Workout (1630)

5 Mile Easy Run 

-Complete, untimed ... had a decent time getting this in... have had a very busy few days of work and it was nice to sweat and move.