Today was one of those days where I woke up and my entire body was sore for no reason at all. I still felt pretty stiff going into my workout tonight, but I managed to really turn it into a nice session. Deads were strong. I had some major right-glute cramps during sumo sldls so I cut them short. Too many banded pulls are overworking my hams/glutes, I think. I did not push shoulder presses too hard since this was my first time going heavy on them since I strained my teres minor in November.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
Reverse BB Curls
BB Curls
Pulldowns
Pushdowns
Leg Extensions
Lying Leg Curls
Deadlift (single-ply briefs, reps deloaded):
135×10x1
225×2x1
405×1x1
495×1x1
585×2x1
615×2x1
635×2x1
605×2x1
Sumo SLDL (bands doubled):
315+greens x5×2 (PR)
Conventional SLDL:
315×5x3
Standing OH Press:
135×10x1
155×8x1
185×6x1
205×3x1
225×3x1
235×3x1 (PR)
185×6x3
Standing EZ Curl:
95×12x1
115×12x1
135×6x1
155×6x1
175×6x1 (PR)
Standing Cable Curl:
150×12x3
Seated Cable Row:
312×12x2
372×12x1 (PR)
+ stretching + power yoga (30min)
Duration: 130 minutes