5/19/18

Bit of a tough workout today mentally... was tough to have to get in the dead-lifts right after cleaning/squatting yesterday... was very far from ideal... thought I could get all the reps, but failed epically at the final set... this was the most pissed I've been in the gym in a very long time, hoping by the time I finish out the program next week I feel better despite missing the reps at 95% today.

A.
EMOM 10:
3 Ring Muscle-ups

-Complete ... haven't been training this the last 6 weeks, but these felt great, got all the reps easily.

B.
Deadlift
*Set 1 – 10 reps @ 55% (275#) of 1-RM
*Set 2 – 10 reps @ 65% (325#)
*Set 3 – 8 reps @ 75% (375#)
*Set 4 – 6 reps @ 80% (405#)
*Set 5 – 6 reps @ 85% (425#)
*Set 6 – 4 reps @ 95% (475#) - fail - missed all reps
Rest 2-3 minutes between sets.

-Complete other than the 6th set.

C.
Strict Weighted Pull-up
2-2-2-2-2
Rest as needed

1 max set of unweighted pull-ups

-72#, 72#, 84#, 96#, 106#
-Max Set = 25 reps (PR) ... this came out of no where? I've never gotten beyond 23 strict before. Stoked about that. 

D.
3 Sets:
20 GHD Sit-ups
Rest :60

-Complete

E.
10 Super-Sets:
Ring Row x 10
Seated DB Hammer Curls (2 x 40#) x 10
Rest :90

-Complete ... massive pump on this... pushed the loading up 5# each dumbbell from last week. Great stuff, fun way to finish out the day.