wod 08032016

Back Squat

Estimated 1RM: 284.16#

  • 5×45#
  • 3×95#
  • 1×135#
  • 1×185#
  • 1×225#
  • 1×245#
  • 1×265#
  • 1×270#
  • 1×275#x6

Bench Press

Estimated 1RM: 180.83#

  • 8×45#x2
  • 3×95#
  • 1×135#
  • 1×155#
  • 1×165#
  • 1×175#x3
  • 3×155#
  • 5×135#

Rack Pull

Estimated 1RM: 346.16#

  • 5×45#
  • 3×145#
  • 1×185#
  • 1×225#
  • 1×275#
  • 1×315# (alt grip)
  • 1×335#

Lat Pulldowns

  • 8×40#
  • 8×100#
  • 8×115#
  • 6×130#

Hanging Leg Raise

  • 8xBWx4

Notes:

Generally felt pretty shitty today. I couldn’t get a good night’s sleep so was feeling exhausted. Regardless, I wanted to get something done but didn’t press too hard on volume for any one lift. I did set a PR on squats and felt strong doing so. My bench didnt move as much as I would like, but it moved some. Same for the rack pull; just wanted to hit a PR lift and then call it a day there.

Lastly, I noticed that I haven’t been including a vertical pull in my program. I can’t really do enough pull up reps to make it worth it (still too out of shape), so I am going to include lat pulldowns so I can get to where I can do pullups.

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