# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squat |
75lb
5x
95lb
5x
145lb
5x
145lb
5x
145lb
5x
145lb
5x
145lb
5x
|
35 | 4475 |
2 | Bent Over Row |
65lb
5x
75lb
5x
110lb
5x
110lb
5x
110lb
5x
110lb
5x
110lb
5x
|
35 | 3450 |
3 | Bench Press |
65lb
5x
75lb
5x
110lb
5x
110lb
5x
110lb
5x
110lb
5x
110lb
5x
|
35 | 3450 |
4 | Power clean |
75lb
5x
95lb
5x
120lb
3x
120lb
3x
120lb
3x
120lb
3x
120lb
3x
|
25 | 2650 |
Total | 130 | 14025 |
Warm up:
Shoulder rehab movements, 5lb, 8x per movement. Internal rotation pulls, 3 x 5 seconds each shoulder. Burgener Warm up, Iron bar. 4x Each movement, since I was in a bit of a hurry. Shoulders were a little sore, most likely from the increased weight I lifted yesterday.
Work Out Notes:
Felt pretty good lifting today and managed to move through the exercises. I increased all of my weights. I was a bit surprised my power cleans felt as easy as they did. I emphasized more high elbows this time, which undoubtedly helped. Technique matters!
Cool Down:
Will need to do some stretches today at work.