Back day
DL 235x8x3
Clean pull from blocks at the knee 220x3x5
BB row 8x165,145,145,135
Back ext +35x12 and ~13s hold, +10x12 and 30s hold
Deadlifts werent super hard I just hate high reps for them. I get super out of position trying to touch and go but i think they got better as the sets progressed. First 2 double overhand last one hook grip.
I had never done clean pulls and they felt v awkward. The coach(es) were all focused on 14.2 bs so I didnt really get any help on them either. I focused on trying to get my shins vertical , back tight, head up and arms loose in the start position. Then shift my knees under the bar and pull my chest up in the pull and finish vertically. No idea if this is right.
Rows were fun, back ext were hell. It ws supposed to be a 30s hold for all sets. I knew i didnt get there so timed myself starting w set 2 and then knew i needed to drop the weight.
I was feeling kinda swole so I did some pullups when i got home and took a pic. Not quite busto/evoken status yet though.