SLS/SE3: 4rx4 (first week doing this progression, so time will be longer)
Negative Single Leg Squat
5r SLS/SE3-iM for each work set
Glute Ham Raises
Fries hamstrings. Wow. Focus on minimizing arm assistance on both eccentric and concentric phase. Toughie!
Sumo Deadlift 9:45 -25:30 (all DL sets)
225 x 6
350 x 2 felt heavy. Belted. First time deadlifting since I tweaked my back a few weeks ago. Don't fret too much yet.
315 x 6 no belt. Great form, straight through. Felt good. (Started this set at 18:00)
315 x 6 no belt Good set. Straight through, quick reps. Focus on maintaining form. Great weight, great effort. 325 next week (Started this set at 21:15)
Conventional DL
285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 25:15)
285 x 8 really good weight. Great set. Tough last few. Nice grind. (Set started at 27:15)
Keep weight at least another week until both sets are fairly smooth straight through.
SL/PE6: 5x10r
Circling Arch Ups
Last very last set in one direction was rough! Keep it here for another week or two.
5r SL/PE6-iM for each work set
Outside Inside Outside Backs
Last set of mobility was awful. Lower back on fire!!!
MN 43:00 - 48:45
MN/PE5: 4x5r
1/2 Hanging Leg Lifts
Go to 5 sets next week
1r 30sMN/PE5-iM for each work set
Vertical Pike Hold
Great pace!
Pike holds brutal towards end. Grip is failing, but not one set was broken today.
Overall a great workout. Way to push the pace.
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