DL

Weight: 175.2

Deadlifts
225 x 5
355 x 4. Solid set. Short 30 sec rest between 3 and 4.
315 x 5 good set. Straight through.
315 x 5 short break between 3 and 4. Otherwise strong set.
315 x 5. Strong all through.

Great DL set today!!

Keep 355 for top set until 5. Also, get those 5 reps in all work sets.

Pull-ups
BW x 10
BW x 10 (7+2+1)
BW x 10 (4+2+2+1+1)
BW x 10 (5+2+2+1)
BW (chins) x 15 (5+3+2+1+1+1+1+1)

Rough set. Good one though.

Do weighted chins next week. Alternate each week.

Lat pull down (slow, controlled, elbows back)
100 x 8
100 x 8
90 x 10

Cable Rows (close grip)
130 x 8
130 x 8 to the arm pits. No momentum. Rough set.
130 x 8
90 sec rest or less between sets

Handstand Push ups/holds
BW x 7
BW x 7

35 sec x 2 solid sets. Last set @ 33 sec. Last set rough.

Cable rear delts
35 x 12 Watch the momentum.
35 x 12. Strict.
35 x 12 broken.
Keep this weight a few more weeks before bumping 5#. Great burn.

Awesome workout today.

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