Strength Training:
Deadlifts:
- Warm Ups: 155x5, 245x4, 335x3, 425x2, 515x0
- Work Sets: 485x1, 445x5, 400x7 (stay on set 1, go up 5 lbs on sets 2 and 3)
Weighted Ring Dips:
- Warm Ups: 0x5, 25x4, 50x3, 75x2, 100x1
- Work Sets: 47.5x 5, 5, 5, 5, 5 (go up 2.5 lbs)
Band Pull Aparts:
- 10 sets of 10 (one set of 10 after each set of dips)
Sumo Deadlifts:
- 315x 5, 5, 5 (go up 5 lbs)
Conditioning:
5 Rounds of:
- 1:00 Farmer Walks with 125 in each hand
- 1:00 of Push Ups
Score: unknown farmer walk distance, 103 total push ups.
My triceps were already pretty beat after the ring dips, but now they're dead. For the FW's, the hardest part was how sore my hands were after deadlifts, which made it hard to hold onto the implements. I decided to add a few sets of sumo deads on deadlift day. I'm hoping they will help total leg strength and maybe help my conventional deadlift.
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