Strength Work Sunday

I would have liked to add assistance work to the end of this workout but time was not on my side this Sunday morning so I went in, got some good work done and got out. What I really would have liked to do was find time either Saturday or today for a long run. Family obligations got in the way so I made adjustments.

New wrinkle to improve on the process is to deadlift first, then squat, then bench press. To summarize, my changes are:

1 - Tighten up the rep range

2 - Squat & deadlift every strength day, then either push presses or bench presses

3 - Rotate first exercise & focus between squat and deadlift for every strength session

4 - Replace burpee conditioning at the end of the workout with some assistance work. Machine pull ups, ¼ dumbbell bench press and rows, hold on to heavy dumbbells for time to improve my grip strength.

Warm Up:

• 50 Jumping Jacks (http://youtu.be/dmYwZH_BNd0)
• 40 Body Weight Squats (http://youtu.be/QKKZ9AGYTi4)
• 30 Sit Ups
• 20 Judo Push Ups
• 10 Burpees (http://youtu.be/O7_TBHno0Os)

Strength Exercises

• Barbell Squats (http://youtu.be/b_uAOqA-pxY)
• Barbell Deadlift (http://youtu.be/nFw69zIssgQ)
• Barbell Shoulder Press (http://youtu.be/8gVEdhS5AEs)
• Bench Press (http://youtu.be/gRVjAtPip0Y)

Notes / Results:

• Time: 60 minutes
• Weight: 196

• Deadlift
• Previous High: 5@275
• Sets: 12@205*, 10@225*, 8@245*, 5@255*, 3@275*
• Squats
• Previous High:3@165
• 12@105*, 10@125*, 8@145, 5@155, 3@160
• Bench Press
• Previous high: 3@155
• Sets: 12@115, 10@125, 8@135, 4@145, 3@145