EC UB WU + Ido Scap WU
goblet squat - 20 x 8, 50 x 5
back squat - bar x 5, 85 x 10, 105 x 10, 125 x 10
chinups - 8, 8, 5
NG pullup - 5, 4, 5
pullup - 6, 5, 6
bench press - bar x 8, 95 x 5, 145 x 1, 145 x 3, 170 x 3, 190 x 8, 215 x 1, 215 x 1
100 kb swings w 35# - 3:08
pushups - 34 rest 0:20 then another 14
-Day 2 week 2 5/3/1 phase 1 full body
-BS - very easy, in the manual he says 5 to 10 reps on deload % squat days, so I'll do 10's on day 2 an d5's on day 3 since that is DL day
- chins/pullups - sprinkled between sets of squat and bench - ended up at 58 total reps in 9 sets, I was shooting for 50 total reps but a math miscalculation led me to the 9th set. My left elbow started feeling smoked during the chins didn't feel it during the pullups. Maybe I'll bring my rings with me on pullup day so I don't run into that problem I did last year with my elbows.
- bench - felt great, really focused keeping my back tight, elbows in, got a lift off for my rep set and my singles to make sure I kept my back tight
- swings - pretty easy, did a set of 40 with 2 hands, then a set of 50 doing 1 handed and then another 10 with 2 hands to finish it off
-pushups were thrown in there as part of the 70's big challenge of the week
"And for crying out loud. Don't go into the pain cave. I can't stress this enough. Your Totem Animal won't be in there to help you. You'll be on your own. The Pain Cave is for cowards.
Pain is your companion, don't go hide from it."