Pendlay (Week 2)
1. Scaption w/ Shrug
5x8; 5x8; 3x8; BWx8
2. Pendlay Row
160x3; 185x3; 205x8 (PR) . . . 225x3; 245x3 (PR) . . . 160x3; 160x3; 160x3
3. Bulgarian Split Squat
BWx8; BWx8; BWx8
4. DB Row
90x5; 90x5; 75x5
5a. Tall Kneeling Cable Raise
70x6; 50x6
5b. Scaption w/ Shrug (Round 2)
3x8; BWx8
6a. Hypers
18; 18
6b. Roman Chair Leg Raise
15; 15
Notes
Intensity was off the chain. Blasted through this in 60 minutes, including warmup. Solid Pendlay PR's. Didn't need the triple, but was just in the zone.
Bulgarian stability improves each session. Still lose my balance about one time per set.
Added anti rotation core exercise.
Scaption feels really unique and gets my scaps moving in a way I haven't felt before. No idea what that means, other than maybe I've been cruising along not really moving shit the way its supposed. Crazy how fast I fatigue on them. Not sure what drops out, maybe serratus? Anyways, gonna hit this exercise frequently.
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