4 APR: Strength Work

I'm still keeping it simple. Nice linear progression so far.



  1. Walking lunges: BW x 12ea; 95lb x 8, 6 ea

  2. Bulgarian squats: BW x 12ea; 20s x 8ea

  3. Squat: 195 x 10, 10, 10, 10, 10

  4. Supine grip pulldown*: 190 x 1-2-3-2; 170 x 1-2-3-4-5-1-2-3-4-5-1-2-3-4-5

  5. Bench press: 200 x 5, 5, 5

  6. Overhead press**: 140 x 5, 5, 5

  7. Dumbbell shrug: 75s x 10, 10, 10, 10, 10

  8. Deadlift: 275 x 16

*Supine grip pulldown: I had been using a bar with a slight camber in it, and it was solid steel/chrome. I switched to a hollow straight bar, which made it much more difficult. Looks like I'll stick 170 for a while longer. At least until the gym gets a real pullup bar



**Overhead press: The sewing circle took up residence in the squat rack area today. These ladies are funny, in a less than amusing way. The show up in their underwear to huddle around the squat racks and chat and pose for passersby. That said, I took a barbell to a nice empty spot on the floor and cleaned the bar to starting position. I think I'll stick with this, vs. my normal method of setting up in the squat rack.

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