Sunday Workout 3D

Since I am taking next week off  — which I hope will be the last injury week to heal — I went in this morning to give myself a case of the DOMS so fierce that I won’t be tempted to lift next week.

  1. Squat: 135×10, 150×5, 185×5, 225×8,8,8,8,8,8,8,15 (AMRAP), 185×15 (AMRAP), 150×5 (paused), 135×20 (AMRAP).
    Note: 225 lbs is around 60% of TM.
  2. Push Press: 45×12, 65×5, 80×5, 95×3, 100×3, 120×3, 135×8, 100×10 (FSLS).
  3. Seated DB Press: 35x8x8.
  4. Superset:
    A. DB Floor Press: 40×10,8,8,12.
    B. Standing Rear DB Flyes: 20×12, 25×10, 30×8, 35×8.
    C. Banded Face-pullers: 4×12.

TOTALS: 38 sets, 320 reps, 34, 285 LBS.

I hope that was enough volume because RPE-wise, it was almost/about/around a 7 maybe, probably more like a 6.23748028. Just a warning, I might lift on Thursday a little — just to keep movement patterns fresh — but it will be very light and brisk. I hope to get on program starting April 19th.


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