Squat
Work up to a 5RM for the day.
5x135, 5x185, 5x205, 5x225, 5x245
Dead-hang Pull-ups
5 Reps, 3 Reps, 1 Set for Max Reps: 11
One-Arm Barbell Rows
3x5@80% (85 lbs)
Assistance
4 Rounds:
5 Squats, 155 lbs
5 Pull-ups
12 V-ups
8 Overhead Walking Lunges (per leg, alternating), holding a 25 lb plate
8 Dumbbell Curls (per arm, alternating), 30 lb Dumbbells
8 Reverse Hypers
Then: 20 Walking Lunges (Alternating)
Then: One Set of Chin-ups for Max Reps: 10
Time: 39:35
Conditioning: Distance Run, Outdoor, Paved and Trail, Hills
5 Miles, 44:20, 8:50 Pace, 685 Calories
Comments: Didn't eat dinner last night so feeling pretty famished for this one.
Squats: Felt pretty good on these. No long run yesterday so my legs were fresh.
DHPUs: Felt strong on these too. Very good set with strict form.
OABBRs: I've been thinking that I haven't been getting enough back and bicep work in so I'm adding some more. That 85 lbs does NOT include the weight of the barbell. So the actual weight is probably more in the neighborhood of 115 lbs.
Assistance: I'm enjoying getting creative with the assistance work. It is tough, that's for sure.
Run: Was only going to do a 5K. I think it was the fact that I felt so famished that made me want to do more. Gotta love reverse psychology. Very happy with that time and pace. Probably just burned nothing but muscle though. Oh well. Hope you have a good day!