A. Dead Lift - build to a heavy triple quickly; rest and then take no more than 3 more sets to build to a heavy but not 1RM; rest as needed b/t 1's
B1. Press Cluster - 1.1.1.1.1 x 5; rest 120 sec
B2. KBS - 25 unbroken x 5 sets; rest 120 sec
C. DB External Rotation - 4-7/arm x 3 sets; rest 45 sec b/t arms
post loads to comments as well as differences in feel of DL's this session
cluster - perform 1 rep, unload and rack weight for 10 sec, reload and perform another rep..for five reps total per set; weight should be just higher than your regular 5RM press overhead; double tomorrow
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A. 115 kg x3, 135x1
B1. 40 kg, 42.5, 45, 46 (PR), 46.5 (3+f)
B2. 1.5 pood, all unbroken
C. 12# x 7, 15x6, 20x2
DL felt much better than last time, 1RM is 140kg, pulled the 135 easy. KB swings felt incredibly easy, should have moved up to 1.75 pood. Didn't do DB ext. rotation at 30X0 this time, what a difference. Stoked for the double tomorrow.
B1. 40 kg, 42.5, 45, 46 (PR), 46.5 (3+f)
B2. 1.5 pood, all unbroken
C. 12# x 7, 15x6, 20x2
DL felt much better than last time, 1RM is 140kg, pulled the 135 easy. KB swings felt incredibly easy, should have moved up to 1.75 pood. Didn't do DB ext. rotation at 30X0 this time, what a difference. Stoked for the double tomorrow.
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