Friday

GBC
*Warm up all movements before starting your sets. Start with lighter weights
A1. Weighted Negative Pull Ups- 4 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)
A2. Front Squat @ 33X1; 6 reps x 5; rest 45 sec
A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
A4. Dead Lift @ 42X2; 5 reps x 5; rest 90 sec

A1. Weighted Negative Pull Ups- 4 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)

20# ankle weights

A2. Front Squat @ 33X1; 6 reps x 5; rest 45 sec

115#,120#,125#,130#,130#
Not in lifting shoes so could feel I was shifting more forward. Had to break once on the 130# sets

A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec

4 unbroken each set

A4. Dead Lift @ 42X2; 5 reps x 5; rest 90 sec

165#,175#,185#,185#,185#
Still not feeling good on these. Part setup and part I think I'm not as strong on these anymore.