Cycle 2 Week 3
1. Pendlay Row
175x5; 195x3; 220x8 (PR) . . . 225x3; 250x4 (PR) . . . 170x3; 170x3
2. BTN Press
135x5; 145x3; 160x5 (PR) . . . 170x3 (PR) . . . 135x5; 135x5
3a. Hip Thrusts
BWx20; 45x15
3b. Facepulls
20; 20
3c. Windmill
45x5; 45x5
Notes
Felt strong. Adjusting to the new job and schedule is taking a lot out of me. Feels good to hit medium-high rep PR's, as well as heavy PR's on the same day.
Been working on hip thrusts because I realized I basically never get max hip extension other than a few glute bridges during warmups. Also, I've been over flexing my hips with all the deadlifts and pendlays. Basically, my front hip flexors are shortening. But my knees, ankles, all feel great and opened up after the hip thrusts.
lol at all of the awkward stares as I maximally thrust my hips into the air with heavy, strained grunts.
you should lick your lips while hip thrusting..
ReplyDeletelol, and end with one final ... "unnnnnggggghhhhh"
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