Bench focused day
110.0
10min wake-up walk
Bench, index on rings, heavy singles; 1 x10-70. 1 x1-120, 130, 140 (3/4 depth).
Back offs. EMOM; 5 x1-120.
Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs. Better form than last week.
Incline bench, pinkies on rings; 2 x6-100@9, @9.
CG neutral pull-ups; w x5-bw+25kgs@10, @10. Still cuing elbows-down, which seems to be quite effective.
Seated OHP, pinkies on rings; 2 x4-60.
WG pull-ups; 2 x10, 8-bw@9, @10.
Supersetted.
SSB seated GMs, box+3mats; 2 x15-62. Felt good, have to maintain discipline on form and load. Will see how the lower back pulls up.
I still feel inclined towards a DL-row on this day and taking lower back exposure off of Friday’s, even if I think that’s the right spot for zercher’s.
Daily walks
110.0
10min wake-up walk
Bench, index on rings, heavy singles; 1 x10-70. 1 x1-120, 130, 140 (3/4 depth).
Back offs. EMOM; 5 x1-120.
Chin-ups, heavy singles; 1 x5-bw. 1 x1-bw+20kgs. 7 x1-bw+40kgs. Better form than last week.
Incline bench, pinkies on rings; 2 x6-100@9, @9.
CG neutral pull-ups; w x5-bw+25kgs@10, @10. Still cuing elbows-down, which seems to be quite effective.
Seated OHP, pinkies on rings; 2 x4-60.
WG pull-ups; 2 x10, 8-bw@9, @10.
Supersetted.
SSB seated GMs, box+3mats; 2 x15-62. Felt good, have to maintain discipline on form and load. Will see how the lower back pulls up.
I still feel inclined towards a DL-row on this day and taking lower back exposure off of Friday’s, even if I think that’s the right spot for zercher’s.
Daily walks
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