warm-up:  foam rolled IT bands, adductors, piriformis

 

Squats (Romaleos worn)

warmup  (change weights and go again)

125 x 5 (narrow, ATG, paused)

155 x 5 (narrow, ATG, paused)

185 x 5 (medium stance)

 

main (2-3 min rest, belt worn, medium stance)

200 x 5

235 x 5

265 x 9  Rep PR!!

 

Assistance

Deadlifts (barefoot)

warm-up (no belt, double overhand, change weight and go again)

170 x 5

210 x 5

250 x 3

315 x 1 (belt, crossgrip)

 

main assist (60 sec rest, belt, crossgrip)

380 x 3

380 x 3

380 x 3

380 x 3

380 x 3

 

post-workout:  20 min LISS on the elliptical

Advertisements