1) prep:
spiderman lunge
alt kb floor press (35#)
scap mobility
split squat iso holds
2) bb RDL - 4x8 @ 205# w/ straps
3) close grip bb bench - 4x8 @ 145#
4) accessory: 4 sets
8 x db stationary lateral lunge (50#)
8 x d.db high incline arnold press (35#)
5) accessory: 3 sets
7 x SL pb hamstring bridge+curl
10 x kb bridge pullover (45#)
6) ankle: 5 way spring ankle series @ 15s each position
- Notes: Great day overall. RDL felt way stronger than last week; bench felt weak but I'm just so out of practice on the barbell. It actually felt pretty good today. Everything else is coming along and getting stronger. Another week or 2 on hypertrophy and I will be moving on to strength.
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