4/15/25

Overall a lower volume session, but got a lot of intensity out of this... really nice pump by the end of this workout. I think 495# for a 2 RM deadlift is a PR? Had to cut out a bit of the accessory stuff due to time constraints (children woke up early) but got in what I could and I'll shift the other work to another day. 

A.

Deadlifts

4x4 @ 385#

1x2 @ 440#

1x2 @ 495#

1x8+ @ 385# 

-12 reps at 385# (same as last week, but the doubles were heavier this week) 

B.

Strict Pull Ups

3 sets x 12-15 reps

Come as close to failure as possible without actually failing, within the given rep range. If you cannot do body weight, do banded pull ups. If body weight is too easy, add weight.

-3x10, BW 

C.

Supinated Strict Pull-ups 

3 sets x 12-15 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. Add weight if it's too easy, break up the sets if it's too difficult.

-3x10, BW 

D.

Neutral Close-Grip Lat Pull-Downs

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets. If you do not have access to a Lat-Pull Down machine do 3 extra sets of Rack-Chins.

-3x15 with 115# 

E.

DB Pull-Overs

3 sets x 15-20 reps

Hammer Curls

3 sets x 15-20 reps

The goal is to reach near failure without actually failing within the given rep range in all 3 sets.

-60# pull-overs for 3x15 and 2x25# for 3x20 on HC