Post by TM79 on Mar 12, 2016 19:01:40 GMT
Pull-ups
5 Reps, 3 Reps
One Set for Max Reps: 12
One Arm Barbell Rows
3x7@60% (65 lbs)*Does not include the weight of the barbell
Deadlift
Work up to a 7RM for the day.
7x235, 7x255, 7x275, 7x295
Assistance
4 Rounds:
5 Deadlifts, 205 lbs
5 Pull-ups
25 Sit-ups
8 Sumo Deadlifts, 135 lbs
8 Dumbbell Curls (per arm), 40 lb dumbbells
Then: One Set of 40 lb Dumbbell Deadlifts with Curl at the top for Max Reps: 10
Time: 37:00
Conditioning: Distance Run, Outdoor, Paved and Trail
5 Miles, 45:02, 9:02 Pace, 680 Calories
Comments: I'm probably going to be out of town most of next week and may have to get one lifting session in at a gym somewhere so I'm rearranging my routine. I'm going to do DLs and Pull-ups today and that will leave Squats and Bench for the gym next week. I figure those two exercises are a little more "gym friendly." I'm continuing with the auto-programming in this cycle (ie: work up to a ___ rep max for the day). This week will be 7RM. Unfortunately, this workout also aligns with my distance run for this week so I will be doing a "hell workout" consisting of a bunch of deadlifts, followed by a long run. Here we go!
Pull-ups: Nothing to write home about here.
Deadlifts: Felt very strong on these. My current 7RM is 315 so I did pretty well.
Assistance: Man, that was a gasser. That burnout set was rediculous. Came up with that on the fly and that is a miserable compound movement. Do a deadlift with 40 lb dumbbells and then a dumbbell curl at the top (both arms simultaneously). Overall, that was 80 deadlifts, not including the burnout set. Time to go running!
Run: It's official. There is nothing worse than doing a bunch of deadlifts and then going for a run. That run was a struggle from beginning to end. Sometimes it sucks at first and then you get better. This run sucked at first and only got exponentially worse. Still a decent pace, given the circumstances. OK, if you need me I'll be lying on the ground dead. Hope you have a good day!
5 Reps, 3 Reps
One Set for Max Reps: 12
One Arm Barbell Rows
3x7@60% (65 lbs)*Does not include the weight of the barbell
Deadlift
Work up to a 7RM for the day.
7x235, 7x255, 7x275, 7x295
Assistance
4 Rounds:
5 Deadlifts, 205 lbs
5 Pull-ups
25 Sit-ups
8 Sumo Deadlifts, 135 lbs
8 Dumbbell Curls (per arm), 40 lb dumbbells
Then: One Set of 40 lb Dumbbell Deadlifts with Curl at the top for Max Reps: 10
Time: 37:00
Conditioning: Distance Run, Outdoor, Paved and Trail
5 Miles, 45:02, 9:02 Pace, 680 Calories
Comments: I'm probably going to be out of town most of next week and may have to get one lifting session in at a gym somewhere so I'm rearranging my routine. I'm going to do DLs and Pull-ups today and that will leave Squats and Bench for the gym next week. I figure those two exercises are a little more "gym friendly." I'm continuing with the auto-programming in this cycle (ie: work up to a ___ rep max for the day). This week will be 7RM. Unfortunately, this workout also aligns with my distance run for this week so I will be doing a "hell workout" consisting of a bunch of deadlifts, followed by a long run. Here we go!
Pull-ups: Nothing to write home about here.
Deadlifts: Felt very strong on these. My current 7RM is 315 so I did pretty well.
Assistance: Man, that was a gasser. That burnout set was rediculous. Came up with that on the fly and that is a miserable compound movement. Do a deadlift with 40 lb dumbbells and then a dumbbell curl at the top (both arms simultaneously). Overall, that was 80 deadlifts, not including the burnout set. Time to go running!
Run: It's official. There is nothing worse than doing a bunch of deadlifts and then going for a run. That run was a struggle from beginning to end. Sometimes it sucks at first and then you get better. This run sucked at first and only got exponentially worse. Still a decent pace, given the circumstances. OK, if you need me I'll be lying on the ground dead. Hope you have a good day!