Today’s workout consisted of heavy load today with both squats and sumo deadlifts, I used low bar wide stance squats because I am working on hip mobility along with the sumo deadlift. I have noticed that what I thought was my max effort, I could have probably went up in weight on my heavier lifts — so possibly next week I will check my 1RM’s for my lifts. Normally I would have some Tri-set exercises after the core lifts but decided to end my workout with some HIIT Training.
Warm Up:
- Side lunges: 4 x 25
- EZ Bar butt-lifts: 4 x 25, 20 lbs
- Bench kettlebell stiff-legged deadlifts: 4 x 25, 4 kg
Workout:
- Sumo deadlift: 5 x 2-4 (80%-90%) 5 x 180 lbs, 5 x 190 lbs, 5 x 200 lbs
– sumo deadlift off blocks: 5 x 2-4 (80% 1RM), 180 lbs
– Sumo deadlift: 2 x 1 (95%+) 215 lbs, 225 lbs
- Barbell back squat: 5 x 2-4 (80%-90% 1RM) 5 x 160 lbs, 5 x 170 lbs, 5 x 180 lbs
– Barbell back squat: 2 x 1 (95%+ 1RM) 190 lbs, 200 lbs
HIIT Training: 5 rounds circuit
- High knees: 20 seconds
- squats: 20 seconds, 12 lbs body bar
- burpees: 20 seconds
Check out my workout: Core lifts
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