Added in the morning walk and stretching session (mild), a pre-lunch work capacity and stretching session (medium), and post-workout stretching (which I haven't done yet).
Lunch -
Pushups - 20, 14, 10
Pistols - 10, 7, 6
Chins - 2, 2, 2
Birddogs - 5ea, 10ea, 10ea (may nix these from this rotation and alternate with the planks)
Planks - 3x10br
Chins - 2, 1, 1
Evening -
Warmup - Shoulders 3x5s, Unilateral Glute Bridge 10x5s per
Squat -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135, 185, 225
3x 275
1x 315, 315, 325, 335
Did the Wild Iron Warmup. It kicked my ass. Incidentally, I intend to keep doing it.
Also held all of the singles for 5 seconds. I'll probably start doing this for the final warmup as well.
All sets were very slow but very technically good. I need to start getting video again to ensure the correctness of that statement.
Stuck to my <=3 min rest thing.
Bench -
5x 45, 45, 45, 45, 45, 95, 95, 95, 135
Back/shoulder went a bit weird on the 95s, and since I couldn't fix it I just stuck with 135. I'm not sure if this has anything to do with how I have to unrack the bar.
Rests sub-3min. This works and I shall keep doing it.
Chins -
2, 1, 1, 1, 1, 1
Minimal rest.
Lat Activation Pulldowns -
10x 65, 65, 65, 65
Working on really emphasizing lat recruitment and strengthening here.
Hopefully doing these concurrently with lots of chins will work out fairly well.
http://www.t-nation.com/testosterone-magazine-626#pull-up-strength
Diesel stuff - I may need to rotate the days on this so I can do this one at PT. I don't have any bands light enough for Day 2.
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