Today was dev day and I had a certain window to work with for a good workout. One problem about my plan is the deadlifts tend to happen in workouts close to one another and I care a lot about developing that as a lift, so I decided to ditch my planned dev day workout.
Deadlifts: 3 sets of 5 reps @ 265lbs. Felt good to pull heavy.
Hanging Power Cleans: 3 sets of 5 reps @ 95lbs. The last set I started to get in the groove and felt good about it. Normally this is a rough lift for me.
Bent Over Rows (Barbell) / Pendlay Rows: 4 sets of 8 reps BOR’s / 5 reps pendlay @ 145lbs.
With this I felt like I did some good developmental work, so I decided to hit rear delts and shoulders.
Face Pulls: This is a new workout for me, so I’ll share the video. It’s a reverse delt and trap isolation exercise.
Scott Herman shows off the face pull.
Admittedly I pulled too high. I did an escalating weight to find the right level to work at. Set 1) 8 reps @ 50lbs. Set 2) 10 reps @ 70lbs. Set 3) 8 reps @ 80lbs. Set 4) 8 reps @ 90lbs. Set 5) 8 reps @ 100lbs. Set 6) 12 reps @ 60lbs (drop set).
Reverse Flys: 4 sets of 10 reps @ 25lbs. Focused on contraction.
Shoulder 1-Armed Flys / Shoulder Stretches: 3 sets of 10 reps @ 30lbs, with 30 seconds of shoulder stretches inbetween each set. Light weight for one-armed shoulder flys, just wanted to hit them a little today before going out.
That’s it! Had a busy day so skipped cardio. This is bad actually because I got a 5K next weekend.