Warm Ups
Bracing protocol as usual
Light Band work to get the blood moving
135 - 8 x 2
225 - 8
315 - 6
405 - 3
495 - 2
565 - 1
Working Sets
625 x 2 x 4 plus the Gangster 5th set which is an all out set or an amrap.
Accessory Work
Block pulls ( two inches below the knee) I usually do these in the 70% range,
540 x 3 x 3 trying to focus on a 1-second hold at the top.
Reverse-Hypers 5 x 10 with four plates each side
Assisted chins (what a pussy) super set with face-pulls 1 set of 15 reps immediately following set of chins
Hammer curls two progressive sets of 12-15 reps
Mood: I ain't a killer but don't push me
Energy: DMMA
Feeling's: 180 from last weeks pulls, still don't have the groove dialed in but much better. I need to keep this ball rolling