tuesday squat and volume

a. backs squat heavy single @ 30×1; rest 3 mins x 8 sets

1.100

2. 110

3.120

4. 125

5. 130

6. 135

7. 140

8. 142.5

– these felt great. last week i struggled with the 140 but today i had no problem. stable and strong

_ video to come

 

b. pull up cluster 2.2.1.1 : rest 2.30 x 3 sets

* the 2’s were tough in the second and third but did them all

* pretty happy with my pullups

 

c. flr on rings – acculumate 4 mins

* this was fun but hard by the end i was very sore in the upper body

* very stable to start with but i gort sore

 

d. bb bent over row 10 -12 reps@ 31×2 ; rest 2 mins x 4 . add load

1.25

2.30

3.35

4. 37.5

 

* controled and focus on tight shoulders contraction on pull back

 

 

 

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