12-07-08
Warmup
2 sets of 20 abs.
2 miles at 17:10 (8:35 pace)
HypI Workout 2B
Straight SetSquats 5x5 - 135 lbs
Deadlift Shrugs 1x5 - 135 lbs
Deadlift Shrugs 4x5 - 155 lbs
Superset
Bulgarian Split Squats 1x5 - 20 lbs
Bulgarian Split Squats 4x5 - 25 lbs
Step ups - 1x5 - 30 lbs
Step ups - 4x5 - 35 lbs
Reverse Crunches 3x20
Cool down
15 min stationary bike
stretches
I was unsure of how much max weight to use for the squats and deadlifts. I started with my max finish of Break In. My back was sore so I did not add more weight on the squats, but after that it felt good so I added weight on the deadlifts. I think I need to work on my form some more on both of these, as I don't think I am getting down far enough sometimes on my squats.
I was surprised with how the deadlifts went. I think I could have added even more weight.
Overall though it was a good workout. The BSS and step up superset did not kill me as much as Tuesdays 4x10. They were challenging and I could not have done too many more at that weight, but I did not feel like my legs were jello after this time.
Tomorrow a easy 7 mile run. If I feel good may go for 10.
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