041A – 531 HMV

This morning I am officially back on program! Yeah! Next 10 weeks this program and I will be best buddies. I still need to describe this program for the curious, but won’t get to until the weekend, so some of the notations won’t make sense.

  1. Dumbbell Hang Cleans: 20x3x10. (Warm-up).
  2. Squat (L): 135×7, 150×5, 185×5, 225×15 (AMRAP), 185×10,10,16 (AMRAP).
  3. Bench Press (531): 140×5, 170×5, 200×3, 225×3, 255×7, 140×10,10,10,10,15 (AMRAP).
  4. RDL: 140×12, 225×8,8,8,10 (AMRAP). (Accessory).
  5. DB Flyes: 45×20,12,12.
  6. Push-ups: 15,15 (30 reps).
  7. Chin-ups: 8,6,6,6,4. (30 reps).
  8. Standing Calf Raise: 180×30,15,15. (60 reps).

TOTALS: 49,475 lbs. 44 sets. 506 reps. 75 minutes. RPE 9/10.

Got home, dead meat and immediately slammed a RTD protein drink and layed down on the sofa for 5 minutes. I feel awesome. Can’t wait for tomorrow to hit my bigger numbers on squat.

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