26 JAN: Raise the bar

What would a blog entry be without some snarky or otherwise cleaver title?

Last night was my first straight up barbell workout in some time. My goal was to find my 10 rep max, and use that as a baseline for future workouts (all done on % of 10RM).

1) Ab wheel: 30 reps
2A) Dead hang pullup: 4, 4, 4, 4
2B) Overhead press: 65 x 10; 75 x 10; 95 x 10; 110 x 10. 10RM = 110
3A) Supine grip row: 95 x 10; 115 x 10; 135 x 10; 155 x 10; 165 x 4. 10RM = 155
3B) Bench press: 135 x 10; 145 x 10; 155 x 10; 165 x 10. 10RM = 165
4) Front squat: 135 x 10; 155 x 10; 175 x 10; 185 x 10; 205 x 8. 10RM=195
5) Back squat: 95 x 25 (just for good measure)

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