Week 5 Tuesday
Tuesday 11 May 2021, 15:45
Chin Up
Set 1: (+55 lbs) × 13
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 9
Note: 10-15
Seated Row (Cable)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 9
Set 3: 130 lbs × 6
Note: Rest-paused
Note: 20-30, rest-paused x2
Upright Row (Cable)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: 15-20
Face Pull (Cable)
Set 1: 85 lbs × 18
Set 2: 85 lbs × 18
Set 3: 85 lbs × 16
Note: 15-20
Note: Cue: pull the elbows back.
Cable Crunch
Set 1: 105 lbs × 12
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Note: 15-20
Note: Did a lot of ab work at BJJ.
Workout notes: two BJJ classes today. expecting some fatigue. may cut sets depending on performance
with Strong
https://strong.app.link/SciaX5Etbgb
Tuesday 11 May 2021, 15:45
Chin Up
Set 1: (+55 lbs) × 13
Set 2: (+55 lbs) × 10
Set 3: (+55 lbs) × 9
Note: 10-15
Seated Row (Cable)
Set 1: 130 lbs × 20
Set 2: 130 lbs × 9
Set 3: 130 lbs × 6
Note: Rest-paused
Note: 20-30, rest-paused x2
Upright Row (Cable)
Set 1: 110 lbs × 18
Set 2: 110 lbs × 15
Set 3: 110 lbs × 12
Note: 15-20
Face Pull (Cable)
Set 1: 85 lbs × 18
Set 2: 85 lbs × 18
Set 3: 85 lbs × 16
Note: 15-20
Note: Cue: pull the elbows back.
Cable Crunch
Set 1: 105 lbs × 12
Set 2: 100 lbs × 13
Set 3: 100 lbs × 12
Note: 15-20
Note: Did a lot of ab work at BJJ.
Workout notes: two BJJ classes today. expecting some fatigue. may cut sets depending on performance
with Strong
https://strong.app.link/SciaX5Etbgb
