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Starting this cycle 15% less than where we ended, this allowed me to pause all the reps ( 'cause I need the work). Spoto work was supposed to be @rpe8, and I think we hit it with the last set.
The shoulder work was brutal, coach did it to me again. Dips and Pushdowns are the "tri" work this cycle.
Big Wheel Pulls - 138kg 6*3
Belt Squat (3-0-0) 55kg 12*4
Close Grip Bench - 60 / 62.5 / 65kg *7
Revs FLy 10*3
Kroc ROws - 80lbs 10*3
Single Leg Landmine RDL - 40kg 10*3
Planks - 60sec *3
Leg Extn - 80kg 12*3
Slipped a red plate under the feet to bring me closer to a normal set-up for the Deadlift. I figure it will take at least one more red before I'm fully in a proper position to pull from the floor...so this cycle and one more.
Landmine RDLs were a study in my being uncoordinated...but I figured it out on the last set.
An SBD Saturday throwback to the old days. More than one top set, and at intensity levels not seen for and SBD Saturday for a long, long time.
SSB were hard as both knees were cranky from all golf yesterday.
Bench was solid
Deads were very good. Not fully on the floor, but a closer than we've been able to get them for rep work, and at these weights. And they were beltless and for sets...sets I say!
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