Weightlifting 1:00:00 [4]
slept:8.5 weight:175lbs
Warm-up:
3 rounds
Barbell Complex @ 65 lbs. (5 reps each)
(Deadlift, Barbell Rows, Hang Power Clean, Front Squat, Push Press, 1 x Pull-Up, Instep Stretch)
Training:
Back Squat
3 @ 135 lbs.
3 @ 165 lbs.
3 @ 185 lbs.
1 @ 205 lbs.
1 @ 215 lbs.
1, 1(F) @ 225 lbs.
5, 5, 5, 5 @ 135 lbs. (after the fail, dropped back down and worked on form)
superset with
3/3/3/3 KB bottom up press @ 44 lbs.
7/7/7/7 SA DB curls @ 40 lbs. (each side)
3 x 30/30 side bridges (each side)
Push Press
10 @ 45 lbs.
3 @ 115 lbs.
3 @ 135 lbs.
2, 2, 2, 2 @ 155 lbs.
superset with
10/10/10/10 bulgarian split squat @ bodyweight (each side)
Supine Bar Rows/Push-ups (no rest)
10/20-8/16-6/12-4/8-2/4 (30/60 total reps)
Max weighted pull-ups @ +50 lbs. (DB between legs): 6