Back Squat
3-3-3
Weighted Pull-ups
5-5-5-5-5
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Back Squat warm up:
135×8, 165×6, 185×4
Back Squats:
210×3, 225×3, 235×3
Weighted Pull-Ups:
25×5
27.5×5
30×5
32.5×5
35×5
Knee still hurt on low squats, so subbed deadlifts for BS
DL warm: 65×8, 75×6, 95×4, 115×2
DL work: 120×3, 130×3, 135×3(PR)
Weighted pullups
blue band x 5
red band x3, x3,x3 + 3 negatives
Warm up
45×5, 65×5
Work
75×3, 80×3, 85×3
Weighted Pull-ups
blue bandx5, x5
no band x1
no band: 1/2 way up, back to blue band
blue band x2 with hands reversed and holding for 2 seconds
Back Squat:
45X5, 75X5, 95X5, 105X4, 115X3, 135X3
Weighted Pullups:
Sets 1 & 4 using overhand grip
Sets 2, 3 & 5 using underhand grip
Green Band used to combat gravity and my friendship with Ben AND Gerry.
Additional weight provided by my blue cape with big red “S”
Warm up 45X10,65X8,85X6
90X3, 95X3, 100X3
Pullups on gravitron 1 10lb plate
5x5x5x5x5