Cycle 3 Week 1
1. Incline
155x5; 175x5; 205x11 (PR) . . . 225x1; 245x1 . . . 135x10; 135x10; 135x10
2a. Bent Row 45 degree
135x10; 135x10; 135x10
2b. Windmill
70x3; 70x3
3a. Hip Thrusts
BWx15; BWx15; BWx15
3b. Seated Palms Out Curls
25x10; 25x10; 25x10
Notes
Surprised how good the 205 PR felt. So I did the deload pretty close to as prescribed for incline. I just went up near my training max and did a triple. Anyways, didn't feel like I lost much, if anything. 205x11 is a technical PR, although my 12 rep PR is 185, so this is considerably more weight and only a rep less.
Bent row was fun and felt good for a change. Really hard if you squeeze at the top.
Continue to improve on hip thrust. I need to be better about setting my ribs at the bottom. On higher reps, I start to get sloppy.
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