5/3/1 Beginner Prep School cycle 3- A2
Warm-up circuit and jumps
45/135/165/195/225lbx5, 165lb, 5x5
45/95/115/125/145lbx5, 115lb, 5x5
KB swing (50lb)-5x10
Hanging leg raise-5x6
Everything except the circuit felt incredibly easy. The leg raises always get me in the end.
Did yoga. Did nothing on Sunday
5/3/1 Beginner Prep School cycle 3- B2
Everything felt fine.
135/185/235/265/305lbx5, 235lb, 5x5
Mixed grip on 265lb and 305lb. Expected this to be easy so pushed the pace- no timed rest in between the ramps besides changing weight, which always takes too long and gives me a fair bit of rest anyways. 30 second rest on the 235lb.
I think I’m going to continue doing some power cleans before deadlifting. It definitely helps me with keeping a better back position and everything feels faster and stronger, though I think it also causes me to keep the bar further away from me than I should when I initiate the rep. Still, deadlift feels better if I do power cleans beforehand. We’ll see how that goes with the heavier sets.
45/55/75/95/105lbx5, 75lb, 5x5
Hanging leg raise-
Hanging leg raise felt really easy. Held the weight overhead for 20 seconds for the first three set of the FSL sets. 30 second rests on the FSL sets as well.
Alternate between forward lunge and one-legged deadlifts-5x10
NG pull-up-3x6, 2x5
Kneeling ab-wheel roll-out-5x7
Did the last set of the forward lunge as stationary lunges. These feel a lot more difficult and I kept losing balance; I think it’s because I need to work to keep my hips stable and straight the entire time while I don’t need to with the forward lunges. Will start doing stationary lunges.
My left shoulder/side started failing on the dip.