# | Exercise | Sets | Reps | Weight |
---|---|---|---|---|
1 | Squat |
75lb
5x
95lb
5x
125lb
5x
125lb
5x
125lb
5x
125lb
5x
125lb
5x
|
35 | 3975 |
2 | Bent Over Row |
65lb
5x
75lb
5x
90lb
5x
90lb
5x
90lb
5x
90lb
5x
90lb
5x
|
35 | 2950 |
3 | Bench Press |
75lb
5x
85lb
5x
100lb
5x
100lb
5x
100lb
5x
100lb
5x
100lb
5x
|
35 | 3300 |
4 | Power Clean |
75lb
5x
85lb
5x
105lb
3x
105lb
3x
105lb
3x
105lb
3x
105lb
3x
|
25 | 2375 |
Total | 130 | 12600 |
Deload week so the workout was pretty easy.
Warm up:
Shoulder rehab 5lb, 9x each movement
Stripper stretches 4x
Burgener Warm up - Oly bar, 4x each movement. Actually felt pretty good warming up with the 'big bar'.
Workout went well. I didn't have any issues with any of my lifts and worked at a decently light weight, while still getting some real work in.
One thing that was nice was my technique improved with the power cleans. I focused on elbows high and outside, which helped the weight come up a bit easier.
Cool down:
Hip stretches - Felt comfortable doing these before my shower.
Achilles stretches - felt I should be adding these, since it will help my calves.
May do some IT band stretches later at work.