(Photo: Know where the straight lines go, know how the curves work, and, learn how to identify the motherfucking difference… )
5 x 3 @ 80% of 2RM
2 x 15 @ 50%
1 x 15L, 15R @ 1/2 BW
1 x 10L, 10R @ 1/4 BW
If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 3 pull-up immediately following each set of bench press and row, and rest up to 1 minute after two movements are complete.
Then, 10 minutes of:
Organized, efficient, powerful movement throughout. If designated weight breaks position or compromises range of motion, adjust accordingly and continue safely; Focus on composition, not simply completion. One leads to the other, but the other doesn’t lead back.
And then, “Time under tension”:
Bar hang + 50 walking lunge @ cool-down pace
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we move forward.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!