28 MAR: Strength day

My back is pretty solid, so I'm resuming squats. Conditioning I started with an easy barbell complex just to get warmed up and primed. A. Clean: 95 x 5, 5, 5 B. Thruster: 95 x 5, 5, 5 C. FBGM: 95 x 5, 5, 5 D. Bent row: 95 x 5, 5, 5 Strength work:

  1. Squat*: 185 x 10, 10, 10, 10, 10 (easy on legs, taxing on back)

  2. Bench press: 185 x 5, 5, 5 (easy)

  3. Make-shift chin-up ladders**: 1-2-3-1-2-3-4-1-2-3-1-2-3

  4. Overhead press: 135 x 5, 5, 4

  5. Dumbbell shrug: 65s x 10, 10, 10, 10, 10

  6. Deadlift: 225 x 15 (EASY)

*Squat: I am going to start adding in some high volume pre-exhaust before squats to add more leg volume, and to ensure the loading on squats is light enough for my lower back.


**Make-shift chin-ups: There is still no chin-up bar at my gym. I used a rope grip thrown over the square-frame bar on the cable stacks. After a while, I just grabbed the square bar. Both options taxed my grip more than my lats.

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