Due some sore muscles I took today a little bit more time in my warmin-up (sets) therefore my training 15 minutes more time than my normal goal of 90 minutes work out. I find it important to react how my body is feeling. After my warming-up my body felt good and I came good on pace with my “light” 5×5 sets squats with 105kg. These sets did I within 8 minutes. After that I did the “wellknow” mindf@#k set. This set took me less than 5 minutes.
With my deadlift I did 3 sets of 4-in-1 sets (10 minutes) followed with 5×5 romanian deadlifts. The bench press I did the same as the squats. 5×5 80kg (within 5 minutes) followed by a mindf@#k set. Followed with fly’s and my strechting cycle.
Here the summary of the program followed by the video:
Planken 5x 35 seconds
Knee raises 5x 15
Goodmornings 5×8 40kg
Squats 2×8 20kg 2×8 50kg 2×5 80kg 5×5 105kg
Mindf@#k set: 1x125kg 1x135kg 1x145kg 1x155kg 2x145kg 3x135kg 3x120kg
Deadlift 4-in-1 for 3 sets: 3x120kg 3x130kg 2×140 1x150kg
Romanian deadlifts 5×5 90kg
Bench press 2×8 20kg 2×8 40kg 2×5 60kg 5×5 80kg
Mindf@#k set 1x90kg 1×97,5kg 1×102,5kg 1×107,5 1x110kg 2x105kg 2x100kg 3x95kg 3x90kg
Fly’s 5×8 5kg