Deadlift/Chest – Freestyle Workout for 25 October 2017

I finally got back from a long period of traveling. I pretty much spent the entire summer attending various military training academies. It was a good experience but I’m behind on where I want to be for the year. It definitely showed this week, because I am incredibly sore from just too pretty simple workouts.

I didn’t post the workout, but on Monday I did squats and legs. I burned myself up pretty good and definitely felt it in the glutes with some major DOMS the next day. So Tuesday I just went for  walk to try and loosen up the soreness.

Today I hit back and chest. I figured since I hit the lower body on Monday and skipped Tuesday, I can just turn the week into a three-day split.

Warm-up

  • Deadlift ,straight-arm-raise and press (empty bar)

Conditioning

  • Deadlift, 135lbs, 15 reps, 3031 tempo
  • Deadlift, 225lbs, 15 reps, strict form
  • Deadlift, 390lbs, 8 sets of 1 rep
  • Pendlay Row, 225lbs, 5 sets of 3 reps
  • Bench Press, 135lbs, 15 reps
  • Bench Press, 185lbs, 3 sets of 8 reps
  • Supine Grip Bench Press, 135lbs, 3 sets of max reps
  • Dumbbell Fly, 30lbs, 3 sets of 12-15 reps

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