Tonight was a good night. John and I were a little tired from enjoying our selves the day before but it wasn’t anything a few ammonia caps couldn’t fix.
Squat
I warmed up a good bit with the rolling stick and multiple mobility movements.
145 for 5 3 sets
235 for 3
325 for 3
415 for 2
505 for 1
620 for 4. 4 rep PR
This set went well. I am feeling confident again near the hole and not like my leg is going to blow off.
Deadlift
225 for 2
315 for 1
405 for 1
495 for 1
600 for 2 conventional
600 for sumo
5 inch block pull
675 for 1
Pulls felt good tonight. I am slowly increasing the weight and trying to stay fast. The last two deadlift cycles have been rough for me and I am trying to learn from the mistakes. Low and slow is the process and it feels good to not miss weights LOL.
Dead squat
We are back to the regular for these with squat shoes
495 for 1
545 for 1
600 for 1
Step ups
135 for 6
225 for 6
315 for 6
Goal is to add a rep each time until I am at 10. These always make my squat strong.
Glute ham raise
3 sets of 10-12
Kettle bell swing tabata
20lb for 8 20 second round s with 10 seconds rest in between each round.
Standing band abs
3 sets of 10-12
DONE
Great workout tonight