Todays menu is the midweek special. Chef has paired some moves together that will be lots of fun. There is a nice deceptive abdominal workout in todays special.
A note about my weights used.
My olympic bar weighs 40lbs according to my scale. Thats why my weights seem a little off compared to standard numbers.
Weight on squat stands
1X5@90 general warmup, and stretch, not counted as work
3X5@150 work sets
The 3X150 felt just right. I like the front squats. They give you a lot more than just leg work.
Clean high pulls
Was already feeling pretty good from previous work, so went straight into work sets. All lifts are done with bar deloaded, and body reset at the bottom of each pull. Aim to pull the bar to just about the bottom of the pecs.
3X5@130 Just beginning to feel it good at last set.
2X5@130 Not quite making it all the way to the bottom of the pecs.
Will stick with this weight.
Weight is cleaned from the floor for each set.
4X5@110 Just running out of gas on last rep of last set.
1X5@110 Slight push press on last 3 reps.
This weight feels good as my work weight to build from.
5X5@40 Weight felt just right.
Dips and Chins supersetted back to back
Bodyweight@175/ 5 reps each set
The flyes followed by the rapid dips, and chins is good! I was ready for this to be over. Took about an hour, maybe a little less.