F7 B Deadlift

SL

SL/PE5: 4x8r@

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 4x4r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x4r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Sumo Deadlift

225 x 5

315 x 3 great set. Solid form. Belted. Probably had a few more, but the movement is still fairly new. 

255 x 6 no belt. Perfect set. Great form, straight through. Felt strong and light. 

245 x 6 no belt Good set. Same as the last one. Fast pulls. Maybe up work sets by a few pounds next week. 

Conventional DL

245 x 8 Good weight. Felt a little fatigue toward end of set. 

245 x 8

F7A GST

FL

FL/PE2: 4x48r tough sets. 

Hollow Body Rock

*good sets. Only took a one breath breather during last set. Getting stronger. 

30s FL/PE2-iM for each work set

Table top

*really high table. Good sets. 

sPL

SPL/PE3: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

*really easy sets. 

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward  (7.5lb)

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

*Finished with a superset of 8 pull-ups and 8 ring dips. 

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Handstand Work

Handstand work

WP/PE4: 4x4r

FKP/PE4: 4x4r

WR/PE4: 4x4r

FTP/PE4: 4x4r

HS/PE2: 4x48s

*pretty solid sets. Lost balance twice, but otherwise good sets. 

10s HS/PE2-iM for each work set

Static Standing Shoulder Extension with Weighted Bar

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F7 B Squat

SL

SL/PE5: 4x8r@

Twisting Arch Ups

*last few sets tough! Good effort. Lower back is lit up!

5r SL/PE5-iM for each work set 

Standing Weighted Oblique Bends

MN

MN/PE5: 4x4r

1/2 Hanging Leg Lifts

1r MN/PE5-iM for each work set

Vertical Pike Walk

SLS

SLS/SE1: 4x4r

Hawaiian Squat

*balance a bit tricky, but strength definitely there.

5r SLS/SE1-iM for each work set

WRS #1-4

Shoulder Bridge Leg Curl

Barbell Squat

225 x 5

285 x 3 great set. Solid form. Belted. 

245 x 6 no belt. Perfect set. Great form, straight through. 

245 x 6 no belt Wow. Great workout today. Maybe up work sets by a few pounds next week. 

F7 GST

FL

FL/PE2: 4x48r tough sets. 

Hollow Body Rock

30s FL/PE2-iM for each work set

Table top

sPL

SPL/PE3: 4x48s

Straight Arm Plank

5r SPL/PE3-iM for each work set

Straddle reverse hyper

HBP

HBP/PE3: 4x8r

Pseudo Planche Push-ups- perfect set. Tough last one, but form still strong

5r HBP/PE3-iM for each work set

Xiaopeng backward 

RC

RC/PE4: 4x8r

Elevated rows

10r RC/PE4-iM for each work set

Lat twists reps

Legs Power (Quad Focus)

Weight: 181

Squat: ( 5/3/1 protocol )
245 x 3
275 x 3 felt really light and strong.
295 x 3. Lost a few reps. Feels heavy still

Deadlift: ( 5/3/1 protocol )
275 x 3 beltless
335 x 3 beltless not bad.
355 x hit 5 reps last time. Focus on keeping back neutral and driving hard.

Pause squats: ( light, get used to being in the hole and exploding out):
205 x 5 shoulder width foot placement
205 x 5
205 x 5
205 x 5
205 x 5
( 5 second pause )
Good weight. Feels light to squat, but exploding out of the hole still starts pretty slow. Last few sets were tough towards the end

Weighted plank: 3x45 seconds
45 lbs

Seated calf raise: 3 x 10 x 3 positions
175

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Push Hyper

Weight: 179

DB row: 3x8-12
100 x 10
100 x 9
100 x 8
Dropped a few reps, but it was expected. Focusing on maximal contraction at top of movement. Elbow low and pull high.

Pull-ups: 3x8-12
BW x 8 forward grip.
BW x 8 forward grip
BW x 7
Still feeling really weak here.

Face pulls: 3x8-12
35 x 12 good contraction
35 x 12 keep form strict
35 x 12 wow. Great set. Great focus.

BB curl: 3x8-12
75 x 10
75 x 10
75 x 8+2

Preacher Single Arm DBCurls: 3x8-12 ( per arm)
25 x 9
22.5 x 11/R 10/L
22.5 x 9
Tough!

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