First workout back after a travel week with a few late nights and long dinners. I just got the AMD product from Diesel Crew and am thinking of switching to that routine for a 12-16 week period. The science and logic behind it is great. Just need to finish reading it through in full and planning it out. Ended up doing the Russian ladders for a high volume workout. Finally got some chalk for my hands for deadlifts and it makes a huge difference in the callous department. I have added a couple of things to my warm-up: Kettlebell slingshots and Y, T, L, W rotator cuff exercises. I really need to get my left shoulder back at 100%.
5 minutes rowing
5 minutes foam rolling
10 minute warm-up/joint mobility
Alternating Set
1A: Bench Press
5 reps @ 135#, 4 sets * (4 reps @ 95#, 4 reps @ 145#, 3 reps @ 195#)
1B: Deadlift
5 reps @ 205#, 4 sets * (4 reps @ 135#, 4 reps @ 205#, 4 reps @ 275#)
10 minute cool-down/stretch/foam-roller
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Thought this would be a good way to convert my training log book into digital format. Just trying to keep track of progress and this way anyone I am talking to about training can take a peek as well.
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