wod 07022016

Back Squat

Estimated 1RM: 232.49#

  • 5×45#x2
  • 3×135#
  • 1×155#
  • 1×175#
  • 1×185#
  • 1×205#
  • 1×215#
  • 1×225#x8

Bench Press

Estimated 1RM: 159.49#

  • 8×45#x2
  • 5×95#
  • 3×115#
  • 3×135#
  • 3×145#x4
  • 2×145#x2
  • 1×145#

Trap Bar Deadlift

Estimated 1RM: 232.49#

  • 3×135#x2
  • 3×185#
  • 1×225#x9

 Wrist Curls

  • 32×40#
  • 20×40#
  • 25×40#
  • 30×40#

Hanging Leg Raises

  • 8xBWx6

Notes:

Really went all out on volume today. Going to the game later, meaning today’s going to have a cheat window in terms of diet, so wanted to maximize my chance for good growth from that. Squats were stronger than my last go. Bench was weaker than I thought it would be, but essentially I was testing there as well. I found a trap bar at the gym and went there, despite planning shrugs today because the trap bar deadlift is my favorite lift to do.

To add some additional volume, I did a bit of assistance work. I am a huge fan of wrist curls. Long ago, I followed a fitness board and one of the members (a competition strongman) was a huge fan of high rep wrist curls for grip strength and I love them too. Basically, the goal is it hit 50 reps in a single set before bumping the weight up. It gives your tendons a good workout and a big pump in the forearm.

 

 

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