28 Sep MEAT prep

Prepping for Relentless Detroit is coming along according to plan.

Keeping the DL weight moderate, not working them to a grind but opting to hit submax weights and iron up speed and pop seems to be working well.

It was a busy ass week for me away from the gym so here are a few updates crammed into one.

Deadlift
Set 1: 135 lbs × 3
Set 2: 135 lbs × 2
Set 3: 225 lbs × 2
Set 4: 315 lbs × 2
Set 5: 405 lbs × 2
Set 6: 405 lbs × 2
Set 7: 425 lbs × 2

These were done against doubled over monster minis.

Buffalo Bar Box Squat
Set 1: 245 lbs × 3
Set 2: 335 lbs × 5
Set 3: 335 lbs × 5
Set 4: 335 lbs × 10

Glute Ham Raise
Set 1: 10
Set 2: 10
Set 3: 10

Bent Over Row (Dumbbell)
Set 1: 85 lbs × 12
Set 2: 85 lbs × 12
Set 3: 85 lbs × 12

Standing Abs
Set 1: 15
Set 2: 15
Set 3: 15

Used a strong band for this exercise.

Bench Press
Set 1: 135 lbs × 4
Set 2: 185 lbs × 4
Set 3: 225 lbs × 3
Set 4: 275 lbs × 3
Set 5: 315 lbs × 1
Set 6: 365 lbs × 1
Set 7: 405 lbs × 1

Self hand off and wasn’t feeling as good as I was the previous week with these…

1″ Pause Bench
Set 1: 275 lbs × 6
Set 2: 275 lbs × 6
Set 3: 275 lbs × 6

Mini Band Fly
Set 1: 260 lbs × 100

Band Raise to Pullapart
Set 1: 260 lbs × 15
Set 2: 260 lbs × 15
Set 3: 260 lbs × 15

Rope Pressdowns
Set 1: 120 lbs × 20
Set 2: 120 lbs × 20
Set 3: 120 lbs × 20

Deadlift
Set 1: 135 lbs × 4
Set 2: 135 lbs × 4
Set 3: 225 lbs × 1
Set 4: 225 lbs × 1
Set 5: 315 lbs × 1
Set 6: 405 lbs × 1
Set 7: 495 lbs × 1
Set 8: 555 lbs × 1

555 felt pretty solid and easy. I feel as if the plan I put into place is working well judging by how fast this moved.

Rack Row
Set 1: 135 lbs × 6
Set 2: 225 lbs × 6
Set 3: 225 lbs × 6
Set 4: 225 lbs × 6
Set 5: 225 lbs × 6

Set pins right below knees, kept the lifter’s wedge the entire time and held each rep at the top for a 1ct. If you do these that way you should be prepared to lower weight dramatically. This method forces good form.

Chin Up
Set 1: 5
Set 2: 5
Set 3: 5

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