1/10
5:27 soft tissue - rolling the hammies (& glutes, which I did later in the day) yesterday sped this up a bit
6:20 - dynamic warmup
6:45 - weights - DL
7:53 - began circuit
DL
145*10, 235*5*2, 285*3, 325*3, 375*3
400*3*3
This new bar is going to rip the **** out of my hands. My shins will be fine because I got neoprene calf sleeves, which are awesome for me because my calves have never ending knots, and keeping them warm helps. They appear to be sturdy enough to last a long time despite the bar scraping them a bit.
trap bar DL
350*2, 400*1, 440*1,
470*3
Doing the DLs 1st, then doing the TBDLs with heavy weight is a good thing imo. I can really feel the difference between the two lifts when I do it this way - which makes it even more obvious to me why my conventional DL didnt go up in proportion to the TBDL when I did the previous program.
circuit - 90 seconds between sets, 2 mins between circuits, added a KB swing set at the end
KB swings
62*10, 70*10, 80*10
DB row
75*8, 95*8
pull ups
5, 5 - this was the hardest part of the circuit because of being winded from the rows
good mornings
195*8*2
end of circuit
flye EQI
15*60
lat EQI
15*60
end - 8:16
Those who are observant will notice I didnt do this exactly according to plan. That's how I roll - making **** up as I go