5/20/25

AM Workout (0615)

A.

On a 10:00 clock, work up to a 95% of 1 RM Front Squat

then…

Every 2 for 10 (5 sets) of:

1 Front Squat at 95%+ 

B.

2 Sets of:

AMRAP 6:

2000m Assault Bike 

Max Reps Front Rack KB Lunges (2x53/35#)

Rest 4:00 

-Result = 

35 reps each set … didn’t go maximal effort here, just kept things at a consistent pace throughout … overall a good sweat / lower body workout, but not too taxing.

PM Workout (1400)

A.

Deadlift

4x4 @ 415#

1x2 @ 470#

1x2 @ 525#

1x8+ @ 415#

-Complete … 10 reps on the final set and 525# for a double is another 2 RM PR … was a bit nervous about this rep given the heavy-ish squatting/lunges this AM … but overall felt good on these lifts today. 

B.

Pull Ups

3 sets x 8-10 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 Pull-ups

3 sets x 8-10 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.

-3x8, BW 

D.

Supinated 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.

-60# for 3x15 

E.

DB Pull-Overs 

3 sets x 8-10 

Hammer Curls

3 sets x 15 reps

Come as close to failure as possible without actually failing, within the given rep range.

-8,10,10 with 90# on the pull-overs … 3x15 with 2x35# on curls 

F.

Preacher Curls 

3 sets x 8-10 reps

-90# for 3x10