Leader, cycle 2 - week 1
Second half of the weekend was shit, but as it stands I can’t go back and fix it and broadly speaking the shitness was my doing so I can’t complain either. Happy to train, of course. It’s nice to back.
Today’s training
Lazy lifter plus shoulders
Hips tight and left knee achy, but cleared up by end of work sets. Maybe the run on Friday.
Bench press
30 pull aparts between first here warmup sets
5x170 lbs, under 6 RPE
5x198 lbs, under 6 RPE
5x220 lbs, 7 RPE
3x8x170 lbs, 6-7, 8 and 6-7 RPE - short break between first and second set
Very pleased with how bench is coming along, leg drive is starting to feel good. Mistimed a bit on the top set though.
Log press, 50 total reps at 110 lbs: 8 strict/6 leg drive, 6 strict/7 leg drive, 6 strict/5 leg drive, 6 strict/6 leg drive
Working on doing what everyone suggested @T3hPwnisher @strongmanvinny2 @flipcollar
Last set:
https://www.instagram.com/p/BP3eRCahGlE/
T-bar rows 100 total reps at 110 lbs: 29, 18 - as usual this is where I start regretting high volume for the leader phase - 21, 19, 14
Supersetted hammer curls/BB shrugs
Curls 50 reps at 30 lbs: 18, 18, 15
Shrugs 100 total reps at 220 lbs: 36, 28, 36
Stationary bike sprints 10 x 40 sec off/20 sec on at level 12 - felt the extra level in my quads by halfway. Heart rate was fine though.