Raw squats, raw deadlift and upper back accessory
So, seeing as I have missed a lot the last few weeks this is very much a make-up day.
Raw squat (belt and 2m knee wraps) worked up to 200kg 2x10
Deadlift (no belt or suit) 260 x4 (due to do x2 but even 4 was easy enough and probably had another rep or 2 in the tank)
Speed deadlift 220kg 5x3 (Rest periods 45 seconds.This is week 4 of a 7 week Coan Philippi wave. However, seeing as I missed a week I will skip week 5 and take week 6 next week as week 5 is a bit of a deload)
Neutral grip pullups +10kg 5x5
1 arm dumbbell rows 62.5kg 5x8
Fat grip lat pull downs 10 plates 3x20 (First 10 reps of each set of 20 were supinated then the second 10 reps were pronated)
Biceps curls 10kg x20
superset with
Fat EZ bar press 40kg x20
This superset was completed 3 times
Psychologically I feel awesome being back in the gym. Physically I felt sick and crampy and I know tomorrow and the day after I will be in a world of pain but it serves me right for slacking off. Plan is to hit the squat again on Friday - briefs and suit bottoms for 5 moderately heavy sets of 2 to see where I'm at. Hopefully the legs aren't too sore for then.
Thanks for reading
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