Gym Workout

# 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

Notes

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.


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Chris Bondurant


Chris Bondurant