Weight: 183 lbs
Duration: 10:55am – 11:55am ~ 1hr
My neck twinge and low back issues have gone away since they’ve cropped over the last 2 sessions. I’m making sure to get a good warm-up in, jump-rope to start off, dynamic leg swings and Agile 8 as well as shoulder mobility work with the green band.
Squats: 3x5xBar + 5×115 + 3×135 + 2x155 + 1×175 + 3x5x195
These felt pretty heavy. Definitely felt a lot of resistance trying to keep the arch in my low back and avoiding it from rounding. Core strength plays a big part in preventing this. Decided to knock down the top set scheme to 3×5 from 5×5. I want to be able to continue progressing on the weight without killing myself. With this, I can recover better, avoid injuries and technique breakdown.
Seated Plate Raises: 3x10x25
Seated Lateral Raise: 3x10x12
Seated DB Shrug + Clean + Half Press: 3x10x12
These felt a smidge easier than before. No neck strain this time around.
Deadlift: 5×135 + 4×155 + 3×175 + 2×195 + 1×215 + 1×235 + 5×255
Pronated grip on the left, supinated, palm up, grip on the right. Definitely felt pretty heavy today. Of all lifts, I’ve never felt uneasy with the deadlift.
Accessories:
Preacher BB Curls: 10×50
Incline DB Press: 10×45
Standing EZ Bar Curls: 10×40
Dips: 11/4/3
Seated DB Curls: 10×25 (need to go up on these, pretty light now)
Pushups: 12/8/4
Bumped up the incline dumbbell press to 45 lbs. Not bad, but did feel fairly heavy and struggled a bit on the last rep. Dips were really strong, managed to crank out 11 reps on the first set, but was spent on the next two.
Core:
Elbow Planks 45 sec.