F7 GST B Deadlift

Scaled a bit today. Sick all week. First day back since last Monday. Made notes where scaled, but left time alone so you could keep previous benchmarks. Diet was shite. Visible fat gain over the week. Probably up 3 pounds. Easily 2500-3000 cals a day. 🐷🐷Reel it in fella. 

SLS 0 - 10:30 

SLS/SE3: 4rx5 

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 14:00 -35:45 (all DL sets)

225 x 6

350 x 5 (skipped today-still feeling a bit weak-do Rx next week) 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, but if done on Smith Machine, you can get full ROM. 

5r SL/PE10-iM for each work set

Bent Hurdler Hold 10#

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.

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