In the PM:
Warm up:
2 x 5 OHS @ 45#
2 x 10 squat
2 x 10 goblet squat @ 35#
2 x 10/10 oh lunge @ 15#
Then:
Work up to a 1rm deadlift
1 x 5 @ 135
1 x 3 @ 225
1 x 1 @ 275, 315, 365, 385, 405, 415 (pr)
Then:
3 x 5 strict pullups
3 x 20 strict push-ups
Then:
Max deadhang pullups (15)
Then: cool down
20 min stationary bike
Band stretch
Stick mobility
Contrast shower x 3
Notes:
Weight: 200#
Comments: lifetime pr on the deadlift. 405 went up easy, 415 was a grind. Form was not great and my back rounded. Lower back is extremely sore. Probably should have called it at 405 and tested again later but got greedy because of how 405 went up.
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