Strong workout. Hips are still beat up a bit, but I hit the 1rm goal I wanted against the blue bands on box squats. Pulling movements made my ass cramp up pretty hard still so I will not be doing any pulling movements/assistance until next week’s heavy pulls.
Warmups – 2 sets of 20 for each movement:
Cuban Rotations
Standing DB Presses
BB Curls
Pulldowns
Pushdowns
Leg Extensions
Incline Bench Press:
135×20x1
155×12x1
185×8x1
225×3x1
275×1x1
300×1x4 (PR)
300×2x1 (PR)
225×12x1
Wide-stance Box Squat (single-ply briefs, reps paused):
225+blues x3×1
315+blues x1×1
405+blues x1×1
455+blues x1×1
500+blues x1×1 (PR)
455+blues x2×1
405+blues x5×1 (PR)
Sumo High Pulls (to chin):
225×5x2
Pull-throughs:
249×10x2
Ultra-Wide Grip Pulldowns to Abs (torso // to floor):
192×12x1
204×12x1
216×12x1 (PR)
Smith JM Press:
155×7x3 (PR)
Smith Partial JM Press:
190×10x1
Standing OH DB Extension:
150×10x1 (PR)
+ stretching
Duration: 100 minutes
Entries (RSS)