# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Front squat |
65lb
5x
75lb
5x
105lb
5x
105lb
5x
105lb
5x
105lb
5x
105lb
5x
|
35 | 3325 |
2 | Shoulder Press |
55lb
5x
65lb
5x
80lb
5x
80lb
5x
80lb
5x
80lb
5x
80lb
5x
|
35 | 2600 |
3 | Deadlift |
125lb
5x
145lb
5x
155lb
5x
165lb
5x
185lb
5x
|
25 | 3875 |
4 | Pull-Ups |
1lb
4x
1lb
4x
1lb
4x
1lb
4x
|
16 | 16 |
Total | 111 | 9816 |
Warm Up:
Shoulder rehab movements. 5lb 8x each movement, towel internal rotations, shoulder looseners x4, pass throughs x 4, Burgener warm up with the iron bar x 4, stripper stretches 5, overhead squat 1 x 45lb
Felt good during the lifts. I was impressed that I managed to hit all of my pull ups, though the last couple were a bit tough. Still and all, a good workout. I think including the stripper stretches before the Burgener warm up probably helped a lot.
Cool Down:
IT band stretches, hip stretch complex.
Glad I managed to get these in. Only took a couple of minutes. I'll most likely do some more at work today.