After concluding the 40 in 40 program on Friday I took 2 days off from strength training and then this week I will test my core lifts to see how I did on this program.
Warmup: Wall slides, ankle mobs, foam roller thoracic series, low box hip flexor, 1/2 kneeling adductor, open hip t-spine rotation
Testing/training: Sumo deadlift testing: 1 x 1 @ 135, 1 x 2 @ 225, 1 x 1 @ 275, 1 x 6 @ 325*
Incline DB bench (testing): 1 x 5 @ 55, 1 x 3 @ 65, 1 x 3 @ 90 lbs.
Face pulls: 3 x 12 @ 55; Standing cable rows 3 x 10 @ 45; rollouts 3 x 10; KB Farmers carries 2 x 60 yds. @ 32 kg.
Comments: I don't do "true" 1 rep maxs for either me or my clients much anymore because the cost/benefit isn't favorable. Though I know it is not as accurate a a 1 rep max. I will extrapolate from 3-6 rep "max" numbers and go from there. Remember #1 goal is to not get injured in training. Don't ever lose sight of that in the "heat of training."
Train hard and train smart!
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