Friday

GBC
*Warm up all movements before starting your sets. Start with lighter weights
A1. Weighted Negative Pull Ups- 3 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)
A2. Front Squat @ 33X1; 8 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; 6 reps x 5; rest 90 sec

 

(At school gym)

A1. Weighted Negative Pull Ups- 3 reps as slow as possible x 5; rest 45 sec (hold 15lb DB b/w legs)

Used 20# ankle weights
A2. Front Squat @ 33X1; 8 reps x 5; rest 45 sec
115# first set, stayed at 120# rest of sets.  Felt challenging at this tempo

A3. Bar Dips @ 32X1; shoulder below elbow at bottom- max reps x 5; rest 45 sec
Only got 3 so did 2 more
Only got 4 so did 2 more
Only got 2 so did 2 more
Only got 3 so did 2 more
Only got 3 so did 2 more

A4. Dead Lift @ 42X2; 6 reps x 5; rest 90 sec
185# all sets.  Felt terrible all the way through.  Really dissapointing.  My warmups felt okay and I didn't think this would be a heavy weight for me but it didn't feel good.