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Strength Day

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Deadlifts
5 sets of 4, with a 10 sec hold at the top of each rep
*No mixed or hook grip. These will be a lot lighter than you think.

Floor Press + Floor Wiper
(5+5) x3
4-5 sets

*Do 5 presses, then 5 floor wipers (2-count), and repeat 2 more time. That’s 1 set. You’ll do that 4-5 times.

After getting her first chin-up, Ana goes on to crush the workout

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21 Responses to “Strength Day”

  1. Warmup & Mobility

    DL – 5 Sets of 4, 10 Sec hold at the top
    55, 65, 75, 85, 95

    Floor press + Floor Wipers
    (5+5) x 3
    4 Sets @ 55#
    These really fogged up my glasses!!

    Thanks Ingrid.

  2. Warmup & Mobility

    Dead Lift – 5 Sets of 4, 10 Sec hold at the top
    65#, 75#, 95#, 105# x 2 sets

    Floor press + Floor Wipers
    (5+5) x 3
    5 Sets @ 55#

    Thanks Ingrid.

  3. DLs
    115-125-135-145-150 (failed last rep – bar fell out of my hands)

    FP+FW
    95# for 4 sets

    Crazy how hard the third set got.

  4. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    55, 55 ,55 ,65,75

    Floor Press + Floor Wiper
    (5+5) x3
    4 sets at 40lbs

    *Do 5 presses, then 5 floor wipers (2-count), and repeat 2 more time. That’s 1 set. You’ll do that 4-5 times.

  5. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    115-125-135-145-155#

    Floor Press + Floor Wiper
    (5+5) x3
    75-85-95-105

  6. Deadlifts 5 sets of 4, with a 10 sec hold at the top of each rep: 65-75-85-105-105# (oops! morning math)

    Floor Press + Floor Wiper
    (5+5) x3: 40-45-55# all unbroken sets

    Thanks Julia!

  7. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    *No mixed or hook grip. These will be a lot lighter than you think.
    95-115-130-145-150#

    Floor Press + Floor Wiper
    (5+5) x3
    4-5 sets
    115… then realized that was a mistake 🙂 – 3 others sets @ 95#

  8. Yeah Ana!!!

    Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    105, 125, 125, 125, 125

    Floor Press + Floor Wiper
    (5+5) x3
    4-5 sets
    85,75,75,75

  9. Deadlifts
    5 sets of 4, with a 10 sec hold at the top
    95-115-135-155-185

    Floor Press + Floor Wiper
    (5+5) x3
    75-85-95-100

    Thanks Kevin!

  10. DL 5sets of 4/ 10sec hold @ top
    55/60/65/75/85#

    Floor Press & Floor wiper
    4sets (5+5) ×3
    55/60/60/60#
    * tougher than appeared

  11. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    115#,120#,135#,145#,150#

    Floor Press + Floor Wiper
    (5+5) x3
    4-5 sets
    65#,75#,95#,95#

  12. DLs
    115-125-135-145-165

    FP+FW
    95# for 4 sets
    Starting with 2nd set I had to drop the bar for a quick shake then go a few times.
    So next time ill do this with 80#

    Merci Ingrid!

  13. Deadlifts
    5 sets of 4, with a 10 sec hold at the top
    35, 55, 85, 85, 95

    Floor Press + Floor Wiper
    (5+5) x3
    3 sets @ 35#
    1 set @ 50#

  14. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    95#/115#/135#/145#/150#

    Floor Press + Floor Wiper
    (5+5) x3
    4-5 sets
    65#/75#/85#/100#

    Might squeeze a 20 min row in. Stay tuned

  15. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    75-85-105-115-135

    Floor Press + Floor Wiper
    (5+5) x3
    65-75-85-95

  16. Deadlifts
    135-145-155-165-175

    Floor press+floor wipers
    4 sets at 95#

  17. Warmup & Mobility

    Dead Lift – 5 Sets of 4, 10 Sec hold at the top
    75,85,105,105,105#

    Floor press + Floor Wipers
    (5+5) x 3
    4 Sets @ 55#

  18. Deadlifts
    55# warm up
    65 – 70 – 75 – 80 – 85

    Floor Press + Floor Wiper
    (5+5) x3
    40 – 45 -45

  19. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    95-96-115-115-125

    Floor Press + Floor Wiper
    (5+5) x3
    65-75

  20. Deadlifts
    5 sets of 4, with a 10 sec hold at the top of each rep
    85-105-115-125-135# (I think a couple of these were hook grip as it is habit)

    Floor Press + Floor Wiper
    (5+5) x3
    55-60-60-60# shoulder 🙁

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