F7 GST B Deadlift

Total time 53:00

Upped calories a bit this past week. Last week all my lifts felt weak. Felt much better today. Probably averaged 2200-2300 cals up from 2000-2100. Ab check as of this am:

SLS 0 - 9:30 SLS/SE3: 3rx5 

Do 5r next time

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 15:00 -35:45 (all DL sets)

225 x 6

350 x 5 felt pretty good. Energy feels a little low, but managed to get 5. Probably had a 6 and maybe a 7. Belted. Last week I only hit two coming back from a little back tweak, so happy with today. 

315 x 6 no belt. Great form, straight through. Felt light.  (Started this set at 23:00)

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 26:15)

 Conventional DL

285 x 8 Good weight. Felt very strong. Non-dominant grip. (Started set at 30:15)

285 x  8 really good weight. Great set. Tough last few. Nice grind. (Set started at 33:45)

Keep weight at least another week until both sets are fairly smooth straight through. 

SL 39:30 - 45:00 

SL/PE10: 3x8r

1/2 Windshield Wipers

Tough without back support, plus handles from leg raise apparatus gets in the way. Legs slightly bent to clear handles. 

5r SL/PE6-iM for each work set

Bent Hurdler Hold 10#

Last set of mobility was awful. Lower back on fire!!!

MN 46:00 - 53:00

MN/PE9: 3x3r

V to L Hanging Leg Lifts

These are brutal! Legs coming down with momentum are very hard to stop. I know these would be easier with back support, but I don't have that luxury right now. 

5r MN/PE8-iM for each work set

Weighted Bench Pike Squats 

Killers. Make sure knees lock out on every rep. 

Overall a great workout. Way to push the pace.

Sent from my iPhone

Sent from my iPhone