Post by TM79 on Sept 4, 2016 17:23:56 GMT
Squat
Work up to a 3 Rep Max for the day.
5x135, 5x185, 3x230, 3x260, 3x280 (PR 2-3RM)
Deadlift
Work up to a 3 Rep Max for the day.
5x230, 5x285, 3x320, 3x350, 1x370
Then, complete 30 reps of Squats at 40% of 1RM: 30x125
Then, complete 30 reps of Deadlifts at 40% of 1RM: 22x165, 8x165
Time: 51:40
Assistance
4 Rounds:
15 Jump Squats
15 Ground to Overheads holding a 45 lb plate
10 Knees to Elbows
Time: 11:59
Conditioning: Sprints
5 Rounds of:
15 Burpees Fast
*Rest 60 seconds
Splits: 43, 42, 44, 45, 51
Comments: The weather is amazing today, so I had to get out here and get one in. It's in the seventies and not terribly humid. My lower back is definitely sore. I'm going to be very mindful of that during this workout. This will be the heaviest I've gone in a while on Squat and Deadlift. If something starts to not feel right I'll stop there.
Squat: My legs felt great since I rested yesterday and haven't run in two weeks. Very happy with a PR there. Honestly, that set really didn't feel right. I lifted off with the bar a little too high and everything just felt off. I was shocked to see how well it looked on video. A little bit of back recovery starting to show, but not too bad. Happy with that PR!
Deadlift: Again, I was feeling pretty good on these. 3x370 would've been a PR. Only got 1. That seems to be my sticking point right now. Back before I was having back issues I would really go nuts on DL and didn't hold anything back. Now I simply stop whenever I start to feel my back rounding forward. 370 seems to be the stopping point. Oh well.
Burnout Sets: These were strong sets. Backed off on the weight and upped the reps to 30. Deadlifts were all double overhand grip.
Assistance: The G2OHs were rough. I was using a bumper plate too so it was hard to grip.
Burpees: Sets of 15 are not fun. Pretty good times on these. Well, that one is in the books. Tomorrow will either be a metcon or a rest day. Have a great day!
Work up to a 3 Rep Max for the day.
5x135, 5x185, 3x230, 3x260, 3x280 (PR 2-3RM)
Deadlift
Work up to a 3 Rep Max for the day.
5x230, 5x285, 3x320, 3x350, 1x370
Then, complete 30 reps of Squats at 40% of 1RM: 30x125
Then, complete 30 reps of Deadlifts at 40% of 1RM: 22x165, 8x165
Time: 51:40
Assistance
4 Rounds:
15 Jump Squats
15 Ground to Overheads holding a 45 lb plate
10 Knees to Elbows
Time: 11:59
Conditioning: Sprints
5 Rounds of:
15 Burpees Fast
*Rest 60 seconds
Splits: 43, 42, 44, 45, 51
Comments: The weather is amazing today, so I had to get out here and get one in. It's in the seventies and not terribly humid. My lower back is definitely sore. I'm going to be very mindful of that during this workout. This will be the heaviest I've gone in a while on Squat and Deadlift. If something starts to not feel right I'll stop there.
Squat: My legs felt great since I rested yesterday and haven't run in two weeks. Very happy with a PR there. Honestly, that set really didn't feel right. I lifted off with the bar a little too high and everything just felt off. I was shocked to see how well it looked on video. A little bit of back recovery starting to show, but not too bad. Happy with that PR!
Deadlift: Again, I was feeling pretty good on these. 3x370 would've been a PR. Only got 1. That seems to be my sticking point right now. Back before I was having back issues I would really go nuts on DL and didn't hold anything back. Now I simply stop whenever I start to feel my back rounding forward. 370 seems to be the stopping point. Oh well.
Burnout Sets: These were strong sets. Backed off on the weight and upped the reps to 30. Deadlifts were all double overhand grip.
Assistance: The G2OHs were rough. I was using a bumper plate too so it was hard to grip.
Burpees: Sets of 15 are not fun. Pretty good times on these. Well, that one is in the books. Tomorrow will either be a metcon or a rest day. Have a great day!