80lbs for...1 set of 3 then jesus!
How about 75lbs? a few sets...
70lbs for 6x3 (30-60 sec RI; failures everywhere)
Drop set, chins
30lbs, then 20, then 10, then BW x2 to failure
Seated Row, Wide, pronated
130lbs for 4x8 (30 sec RI)
Kettlebells w curls
Its true. It is. I confirmed it. A little dehydration limits performance. These pullups were strapped and still too tough. I really felt NO strength. So, I did a drop set, which was wonderful!
I only did 1 row because I wanted to have energy for the KBs. I am obsessed with recovery.
Today, not too much pain. I did dead snatches with 16kg that was coupled with an OH squat.
Marching DB Lunges
35lb DBs for 3x20 steps (1 min RI)
DB Romanian Deads
50lb DBs for 4x8 (1 min RI; negs)
Goblet DB Squat
65lb Db for 4x10 (30 sec RI)
Single Legged DB RDL
30lb DB for 5x5 (30 sec RI)
Couple things I want to note.. Got up at 6:09, out the door at 6:23, writing this word at exactly 7:39. All I had was the caffeine/creatine pills. Remember it!
Ok, so lunges. On the first set, I felt a shard pain right where my ass cracks starts. Honestly, I have felt this before, just about every time I start this workout and like today, it always goes away. Now, sharpness is very bad, but what can I say about it if it goes away? Beyond that, my back held up fine.
The deads were good IF I paid 100% attention. A little deviation here and there reminded me why I was doing bitch weight. The goblets were actually harder, but the "pain" I felt was the same as a tired, fatigued muscle. Perhaps my back had just had enough at this point. Single Legged RDLs never hurt.
I wanted to also note that on the hamstring lever stretcher, I was at 83 on both legs. Dont remember the last time I did this with no worry.
Marching DB Lunges
35lb DBs for 4x20 steps (45 sec RI)
135lbs for 4x10 (1 min RI)
Turkish Get up x1
KB Goblet Squat x10
Turkish Get up x1 for 3 sets with a 20kg KB (<1 min RI)
Single Legged KB RDL x3
Ground Based Squat x5
Single Legged KB RDL x3 for 3 sets with a 20kg KB (30 sec RI)
During the warm ups, that slight sharpness was present again and went away right after the 1st set. No pain throughout today, even with the deads and the ground based squat, which is what fucked my back!
275lbs for 5x5 (2 min ri; 4th set had 3, 5th had 2)
Decline bench (cuz no flat benches for dbs)
225lbs for 3x10 (75 sec ri; 3rd set had an rp and failure)
Cable supintaed fly?
60lbs on each side for 3x12 (30 sec ri)
50lb bar for 3x15 (30 sec ri)
God dammit, 275 is hard again. I swear, i felt beat up after 2 sets. Wish i had a spot.
The decline wasnt supposed to be done. Wanted to rep out of db presses and test my back. Instead, failures. great!
Likely going to switch the order of rows and pullups. I think... Shit, now that I think about it, pullups for reps or rows for reps. I know heavy rows are hard to rep, but not pullups. Hmm.... No, 5x5 is fine. For the chins, 3x10 at BW is a bit easy. 5x5 was hard, but I wonder if I was prepared, calorically. If I do pullups, I have to do 45lbs again.