5/24 C10W2D2
Squat:
160x5x5 pause at bottom
Bench:
135x5
155x5
175x8
135x5x5
DB rows:
65x10x4
Face pulls: supersetted with FSL bench plus 1 set after DB rows
50x10x5
EMOM:
Push ups with feet elevated to thigh height, hips a little bent, and hands on handles: x12
Ab wheel: x10
4 sets
5/26/23 C10W2D2
Deadlift:
205x5
230x5
260x5
205x5x5
SOHP:
95x5
110x5
120x8
95x5x5
Circuit: EMOM
DB Goblet squat 100x10x4
Pull ups x10,10,10,6
Dips x11,11,11,10
Ab Wheelx10x4
God damn, I really pushed hard on the circuit, I felt like I was about to black out after the last set. All those exercises have a higher strength component for me compared to something like a push up, air squat, or something you’d normally have in a conditioning circuit.
5/28/23
4 mile run/walk outside avg HR 134bpm 42min.
5/29/23 C10W3D1
Squat:
170x5
190x5
215x6
170x5x2
DB incline bench:
60x10x4
60x9
Chin ups:
wide “rock” grip
BWx10x3
BWx9
BWx8
Lying Tricep Extensions: fixed ez bar
50x12
50x10
50x12x2
DB curls:
25x10x3
25x9
I shouldn’t have gone for rep 6 on the top set of squats, it was a grinder, probably a true 6RM. 5s pro next cycle.