I can really feel those Pendlay rows in my upper back and my hamstrings are a tiny bit sore. Excited not to see any metcon posted today. Well, at least until we got going and realize how hard the work was.
The program had 3×3 @ 85% and then 4 sets of 6-12 reps, picking a weight which will get you to failure.
Talk about an epic bench session! The working heavy sets didn’t feel easy. Based on a max rep set from a bench program over a year ago I picked 205. Amazingly all 3 of us picked a perfect weight, hitting failure at 12 reps in the first set. I didn’t expect to get so many in the next 3 sets but it started to feel “easier.” Going to be sore for a couple of days.
3 x 10-15
- 3×15 (30# DBs)
My arms didn’t want to move after the bench press and it was rough just holding the dumbbells up.
Strict Ring Dip
I was able to get 3 sets of 12 and then hit the wall, only getting 8. Didn’t expect to make one full set though, so I’ll gladly take it.
Add 0-5-10 pounds over 75% depending on feel and do 3×5.
Was expecting an easier session since they was no conditioning work, but it still took us about 90 minutes, rotating 3 guys through.
I got the new Nano 7 today and they are really nice. Wore them for the squats and they felt great.