Thanks Mark that’s the plan ! I’ve learned a lot on here from you guys and I try to follow the spirit of 531, start too light. Anything but getting injured !
100 pull aparts, 4x3 broad jump/bounce
Warm up then
3x125,140 (belt on), 150, which matches my 1RM at 165kg. I probably had 5 more kilos and I could have jumped to 155 from 140 but 150 was the aim or the day. Happy with this !
Deficit DL, standing on a 10kg plate about 2cm high
5x110, 120, 130, no belt
As my grip is a limiting factor I’m starting to do DL holds
1x15 secs with 120kg
I pull everything under 160 double overhand but I think implementing these will be a good idea, increasing either weight or time each week
50 pull ups (lost count) between squats and deads
3x12x26 kg DB SLDL and shrug
3x15 crunches on incline bench no weight
The leg press was taken so:
Cable rows: cluster set, 6 reps and 10 sec rest, repeat to reach 100 reps. Around 80 reps with 39kg, 20 with 32kg, really controlling the eccentric.
Leg press free: 3x10x60kg, 10 sec rest between sets
Happy with the session. I usually leave very sweaty as the assistance is fast paced and even the ME work is not slow. Next week is deload which is perfect. I don’t feel run down but because of the heavy weights I think it’s a good idea.