I took yesterday off, since it was my wife's uncle's birthday and I got to check out my son doing Jiu Jitsu. It was his first time since last year. Unfortunately, he was too young and not interested during that time. He was definitely interested and had fun in his NoGi class.
Today, I felt great and the workout was for less than 50 minutes. I left some on the tank when I did my top set of 595lbs for 4 reps on the deadlift. I think the planks and the jump squats have been a big help. I was hesitant at first to go heavy, since I lifted heavy on Friday and my back felt sore today, but I felt energetic and motivated. After the workout, I did some corrective stretching. I'm looking forward to doing some bench tomorrow and I might be hitting some heavy squats on Thursday.
Warm Up
Barbell Deadlifts - 85lbs, 155lbs, and 230lbs - 10 reps, 315lbs - 5 reps, 390lbs - 2 reps, and 465lbs - 1 rep
Workout
Barbell Deadlifts - 540lbs - 1 rep and 595lbs - 4 reps
Speed Squats - 135lbs, 255lbs, 335lbs, and 3 sets - 405lbs - 5 reps - 30 seconds rest between each set
Wide Grip Cable Rows - 160lbs - 10 reps, 235lbs, 250lbs, and 265lbs - 6 reps - 1 minute rest between each set
Core Circuit - 20 Crunches, 20 Oblique Crunches for each side, and Lying Leg Raise Isometric Hold - 35 seconds
Today, I felt great and the workout was for less than 50 minutes. I left some on the tank when I did my top set of 595lbs for 4 reps on the deadlift. I think the planks and the jump squats have been a big help. I was hesitant at first to go heavy, since I lifted heavy on Friday and my back felt sore today, but I felt energetic and motivated. After the workout, I did some corrective stretching. I'm looking forward to doing some bench tomorrow and I might be hitting some heavy squats on Thursday.
Warm Up
Barbell Deadlifts - 85lbs, 155lbs, and 230lbs - 10 reps, 315lbs - 5 reps, 390lbs - 2 reps, and 465lbs - 1 rep
Workout
Barbell Deadlifts - 540lbs - 1 rep and 595lbs - 4 reps
Speed Squats - 135lbs, 255lbs, 335lbs, and 3 sets - 405lbs - 5 reps - 30 seconds rest between each set
Wide Grip Cable Rows - 160lbs - 10 reps, 235lbs, 250lbs, and 265lbs - 6 reps - 1 minute rest between each set
Core Circuit - 20 Crunches, 20 Oblique Crunches for each side, and Lying Leg Raise Isometric Hold - 35 seconds
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