Much more beat up from yesterdays workout( and the preceding weeks) than I had anticipated. I had skipped the last two fridays and havent done windmills in two months. Hips and legs very tired.
One arm swings
36x5/5x3 sets
44x5/5x2 warmup
deadlifts
135x3
185x3 wearing the ol shoe. easier to hold the arch but very different than my normal pull patten
225x3
275x2x2 not sure I like this technique
297x2x2
308x2x3 sets good bar speed.
weighted pullups(tactical style: dead pause hang- chin touch)
bwx4x2
18#x3 ( two chin overs)
36x2( one chin over)
x2(same)
x2 added in 5 scap tractions after.
wow this is really good. havent been able to do a bodyweightpullup in years.No shoulder issues.
Depth squats
53x6 wow, now I feel the hips!
72x6
88x6x3 sets focused on the stretch. sore sore sore.
Triceps pushdowns
4x15
datsit. weekend has officially begun!
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175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15
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