This was the 2nd workout for today. I felt pretty good and I had to snack within the workout to get some extra boost of energy for the deadlifts. I put in a lot of work and I got to work on my weakness. For the board press, I was using a squat pad. It is probably equivalent to a 1/2 board, since the pad sinks a lot, even though it is thick.
For the sumo deadlifts, I took some jumps on the warm ups, since I was already spent from the pressing part of the workout.
Warm Up
Board Press - 2 sets - 45lbs, 135lbs, and 225lbs - 10 reps, and 275lbs - 1 rep
Workout
Board Press - 315lbs, 335lbs, and 345lbs - 1 rep, and 2 sets - 315lbs - 2 reps
Pause Bench Press - 3 sets - 280lbs - 5 reps
Sumo Deadlifts - 225lbs - 5 reps, 335lbs - 3 reps, 430lbs, 520lbs, and 565lbs - 1 rep, and 585lbs - 2 reps
Hoist T-Bar Row (Pronated Grip) - 135lbs and 225lbs - 10 reps, and 4 sets - 260lbs - 5 reps
Hoist T-Bar Row (Neutral Grip) - 3 sets - 225lbs - 5 reps
Reverse Fly Machine + Bodyweight Hangs Superset - 4 sets - 160lbs - 10 reps + 20 second isometric hold.
TRX Abdominal Rollout - 3 sets - 10 reps
For the sumo deadlifts, I took some jumps on the warm ups, since I was already spent from the pressing part of the workout.
Warm Up
Board Press - 2 sets - 45lbs, 135lbs, and 225lbs - 10 reps, and 275lbs - 1 rep
Workout
Board Press - 315lbs, 335lbs, and 345lbs - 1 rep, and 2 sets - 315lbs - 2 reps
Pause Bench Press - 3 sets - 280lbs - 5 reps
Sumo Deadlifts - 225lbs - 5 reps, 335lbs - 3 reps, 430lbs, 520lbs, and 565lbs - 1 rep, and 585lbs - 2 reps
Hoist T-Bar Row (Pronated Grip) - 135lbs and 225lbs - 10 reps, and 4 sets - 260lbs - 5 reps
Hoist T-Bar Row (Neutral Grip) - 3 sets - 225lbs - 5 reps
Reverse Fly Machine + Bodyweight Hangs Superset - 4 sets - 160lbs - 10 reps + 20 second isometric hold.
TRX Abdominal Rollout - 3 sets - 10 reps
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