I had a great night of sleep after not getting enough on Friday or Saturday night. My shoulders were a little tired from the Olympic lifting and I still have that tweak in my right butt. My hands are healing quite well.
- 400m Run
- 2 rounds
- 15 GHD
- 15 Hip Ext
- 15 Wall Squats
- 5 Ring Dips
- 10 Bench Dips
- 15 KBS
A longer warm-up, but today’s workout wasn’t anything intense, because it was a test day, so it was nice to get some extra work. I used 53# for the KBS.
Back Squat, 1RM Test, 3-0-X-0 tempo
Take a 2 minute rest after each set, do max strict pull-ups, and then take another 2 minute rest before starting the next set.
- Set 1: 50% of possible 1RM x 5 reps
- Set 2: 75% of possible 1RM x 3 reps
- Set 3: 85% of possible 1RM x 1 rep
- Set 4: 90-95% of possible 1RM x 1 rep
- Set 5: Test 1RM
- Set 6 (optional) – Exceed Set 5 weight
To finish off the workout, take 85% of the 1RM back squat and do max reps in one set with the 3-0-X-0 tempo.
The most I had attempted on the back squat was 185# a couple of weeks ago when I did it 4 times for a few sets. Since we had just tested the frost squat last week and my 1RM was 215# I set a goal of 230# because I really had no idea. For the first 4 sets used weights of 115#, 175#, 195#, and 210#. Already 2 new PRs there! I put 210 on the bar for the 5th set and got it up, but I didn’t get low enough in the squat so it didn’t count. After doing the pull-ups and getting in another rest I made another attempt and got 220# up. For the finisher set I used 185# and was able to knock out 6 reps.
For the pull-ups, I got 6 in the first set, which is a new PR for me. I’m pretty excited about that since I just got to 5 on February 2nd. I’m well on my way to 15 by the end of the year. In the other sets I got 5, 5, 4, and 4 pull-ups. I was really trying to grip the bar only with my fingers so I didn’t get any rubbing where I tore them up last week.