Go.

I've been doing lots of conditioning work with the dry heave machine and a combination of slow running and hill sprints.

Back to the weights because I feel like a phenomenal candy ass.

Warm up: Defranco shit

Weakness circuit: PC+press, chins....just a few sets. Chins are getting better, did 6 today, yay.

Prog pulls:
PC: 135x3, 185x3, 225x1, 235x1
DL: 315x3, 365x3, 405x3, 455x1 @8 - felt like dogshit, probably due to being tired from running like an imbecile before hand.

Oh, let's be cute and do some kettlebell shit too.

C&J with 40kg: 5, 5, 5, 5, 15- easy, except that last set, but my hands aren't much conditioned to the heavier kb.  After 10 I was shaking.  It took me maybe a minute to do the last 5.

Several static holds: hollow gymnastics hold, plank, side planks, reverse plank (which I've been dabbling with and it makes things feel pretty good)

Comments

[Patrick]

Shaf,

The reverse plank is a good one. I particularly like it when it's used as an extension on high-rep bench dips. It seems to be just the perfect amount of rear delt work and scapular depression to counter most tweaks I get in my shoulders/neck from biases in my workouts towards the opposite muscle groups. You might want to give that combo a try and see if it makes things go better/worse for you.

Take care,
Patrick