Deadlift 10x3@ 275
Stiff legged dead 4x6 @ 225
Shrugs- 275x8 245x10 225 x12 135x16 90x16
Strict curls -sets of 3 up to 105 pounds
Deads- used mix grip. Last 3 sets felt strongest n fastest
Stiff- last two reps on last two sets were difficult.
Hold last rep on shrugs at peak. Curls are strict against wal w.pause at bottom.l..very last rep wouldnt have counted but i got it.
Quite sore from squats after friday. Id say the bottom of my right quad was slighly strained and thats what I felt immediately after the workout. That quad was more sore sat. Too. Might be slight indifference in foot position..pay more attention this friday.
Weighed in 219 w. Belt n shoes today.
My heaviest week of my 1st run.. next week being xmas is my planned deload then ill run another cycle using same method but up the weight