Weight: 191.4 lbs
Three gentlemen were using the squat rack doing quarter squats. So, I went ahead and started doing my shoulder movements. Finished, but they still weren’t. What to do, what to do? I went ahead and did some incline dumbbell presses and high rep dumbbell rows.
Seated Plate Raises: 3x10x25
Seated Lateral Raise: 3x8x15
Seated DB Shrug + Clean + Half Press: 3x8x15
Incline DB Press: 3x8x45
DB Rows: 2x15x40
Squats: 3x5xBar + 5×135 + 3×155 + 2×175 + 1×200 + 1×225 + 5×240
These were absolutely brutal. I was spent after the 4th rep on the top set, but I really didn’t want to stall again so I grinded out the last rep.
Deadlift: 5×135 + 3×165 + 2×185 + 1×205 + 1×25 + 5×250
These were pretty difficult today. My ramp percentages jumped a bit more than usual. I felt like I was expending too much energy doing the warm-ups.
Sticking with dips and chin-ups for the accessories. I get the most bang for the buck regarding many body parts being worked with these. The only thing missing here is some more ab and lower body accessories. I think I can get away with forgoing lower body accessories with the heavy squatting and deadlifting. More ab work would definitely help though.
Treadmill: 10 minutes – alternating 30 sec. @ 3.2 spd / 30 sec. @ 5.5spd
Decided to start doing a little conditioning post everything. I took this one from Jim Wendler’s 52-question Q&A in his 5/3/1 program. Treadmill isn’t really my cup of tea, but I have yet to find a decent hill around me (and near work). I adapted this one and extended the “sprint” intervals from 10 seconds to 30 seconds. The same goes for the rest periods- 10 to 30 seconds. It’s a bit of a hassle to constantly raise and lower the treadmill speed every 8 second or so. Calves got sore pretty quickly.