Nice quick workout. No ATG squats today due to the calf issue. My teres minor ached a little bit on inclines so I didn’t push hard on those. Plie Deadlifts are really tough on the glutes/hips – definitely a good movement.
Incline Bench Press:
135×20x1
155×12x1
185×10x1
225×8x1
275×1x1
295×2x1
275×3x1
225×20x1 (PR)
275×3x1
Straight-arm close-grip Lat Pushdowns with Rope (“hard tower”):
60×12x1
84×12x1 (PR)
Straight-arm close-grip Lat Pushdowns:
156×12x1
168×12x1 (PR)
Single-arm Underhand Reverse Pushdowns:
96×8x1
108×8x1 (PR)
Underhand Reverse Pushdowns:
204×8x2 (PR)
Flat DB Press:
130×6x1
130×4x1
130×7x1
Plie Sumo Deadlifts (feet parallel with the bar):
135×10x1
205×8x1
255×8x1
305×8x1 (PR)
Standing Cable Hamstring Curls:
100×20x1
130×20x1 (PR)
+ stretching
Duration: 70 minutes
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