2/27/21
2nd Cycle - Week One reps/sets
Warm Up: Airdyne 8 minutes, Back Ext 20*3, Left Leg Ext 60kg 8*3 (5ct Eccentric), Step Up/Down (5ct eccentric) 24" box 8*3
Squat - 100kg 8*3
Bench - 70kg 8*3
Deficit Deads - 135kg 5*3
Dumbbell Fly - 35/40/45lbs *10
Hamstring Curls / Leg Extensions (l/r) - bw / 50kg 25*3
Hammer Curls 3-0-3 tempo - 30lbs 5*5
Tri Pulldown 3-0-3 tempo - # 10 5*5
Dead Bugs - 60sec *3
Just a great session. Everything at the correct RPE of 7. Finishes as good a week of training as I can remember.
My last Squat set was as good a set from start to finish as I've ever put together: in balance, good bar path, effortless.
Haven't done Deficit Deads in a long time...boy is that bar a long way down there. Especially so as we've been doing Big Wheel Pulls for the last few cycles.
Blew up the arms and legs to end the session. Tempo work was eye opening...feel the burn!