Pull-ups
5 Rounds of Pull-ups for Max Reps:
*Rest 90 Seconds between sets.
Round 1: 7
Round 2: 10
Round 3: 8
Round 4: 7
Round 5: 7
Bench
Work up to 5x70%, 2(3x80%). Then one set at 50% for Max Reps:
5x135, 5x165, 5x185, 2(3x205). 20x135
Deadlift
Work up to 5x70%, 2(3x80%). Then one set at 50% for Max Reps:
5x235, 5x265, 5x295, 2(3x335). 20x205
Time: 38:20
Assistance
4 Rounds:
10 Ring Rows
10 Ring Dips
10 KB Swings, 40 lb Dumbbell
8 Dragon Flies
Time: 10:25
Conditioning: Interval Run
800 Meters Slow: 4:13
800 Meters Medium: 3:25
800 Meters Medium: 3:25
800 Meters Slow: 4:03
Comments: Trying to get this one in before it gets hot. It's already 85 degrees. I've got three huge days to start the week off and may be out of town so I'm combing bench and deadlifts. Instead of programming 4 sets of 8 at 50% of main lifts into my assistance, I'm going to do one set of max reps immediately following the heavy sets. This should make setting up for assistance work a lot easier as I won't need multiple barbells laying all over the place. I may not get the full 32 reps, but that's OK. I'll still be doing some variation of the main lift in assistance. Switched the rep scheme up this week to more of "5-3-1-ish" scheme. Also, at least for today, I'm going to split up the heavy lifts and take some extra time between sets. I've been super setting heavy lifts and rushing through them lately, partly out of necessity, but if I want to maximize my strength gains, I need to take more rest between sets. Today, I have the time so I'm going to take more time.
Pull-ups: Did these every 2 minutes. Decent sets.
Bench: Felt nice and strong on these.
Deadlift: I am really loathing deadlifts nowadays. They used to just suck. Now they suck and hurt my back. Decent sets though.
Assistance: That sucked. First time doing dragon flies in a while. I usually skip them because they take a while. They are still not fun. Ha ha...
Conditioning: Wanted to do some running since I didn't go yesterday. Haven't done interval runs in about 6 months. It was 92 degrees for these and they were not easy after doing Deadlifts. Still, pretty decent results. Hope you all have a good day!