Exercise Log 5.26.14 (Deadlift & Front Squat Day, No Cardio)

Alright today was a new day of my third cycle of my fitness program… the next four workouts will be focused on hypertrophy adding rep ranges (8-12 reps) with a little extra than what I did last cycle. I’m also testing out new splits on the lifting to see where I’m at. This workout was deadlift/front squat day.

Deadlifts: Set 1) 12 reps @ 195lbs. Set 2) 10 reps @ 225lbs (split set of 8 then 2). Set 3) 10 reps @ 235lbs (split set of 9 reps then 1 more). Set 4) 6 reps @ 255lbs (split set of 5 reps then 1 more). These felt real good to do, and burnt out my neurological system fast.

Front Squats: Set 1) 12 reps @ 105lbs. Set 2) 10 reps @ 125lbs. Set 3) 8 reps @ 135lbs. Set 4) 5 reps @ 145lbs.

By this time I was very tired, just put a lot of mental energy into that volume of lifting, it definitely is in the right range. My accessories were pretty brutal, so there was a little resting inbetween things.

Lateral Pulldowns / 1-Armed Dumbbell Rows: Felt like this was a great way to just destroy the lats. Was very effective will use this combo again in the future. 4 sets of 10 reps @ 135lbs of pulldowns / 6 reps each hand @ 70lbs of rows.

Hanging Power Cleans: A good partner to the renegade squats I did last week, these were very good but I am not quite effective at creating the energy needed to truly drive this weight up onto my shoulders. Need to practice it more. 3 sets of 5 reps @ 105lbs.

Bent Over Rows (Barbell) / Pendlay Rows: In the theme of doing extra, I repeated the same exercise as my last DL/FS day and added 10 pounds to the bar. 3 sets of 8 reps BOR’s / 5 reps pendlay rows @ 145lbs.

That was it! Doing some cardio tomorrow with friends so skipped it for today. Would have gone for a nice bike ride, it was a gorgeous day, but had chores to take care of at home and that sort of requires attention. A pity though, it was a fantastic day today… maybe next time.