Cycle 3 W1D3

A. Deadlift; 5 reps; rest 3 minutes x 4 sets

Done @ 235-245-255-255. I was a bit cautious going into these, since I haven't pulled anything heavy for DL since maxing during testing. I actually think 255 is a 5RM and while it was challenging, I'm pretty sure I could have gone for 265 but didn't want to push my luck. Really enjoyed pulling heavy though!

B. DB RLE Split Squat; 8 reps each leg @20x1; rest 30s btw legs/90s btw sets x 4 sets

Done @ 25lbs-25-30-30. Very happy with this. During testing I maxed out at 35lbs on the left side and that was HARD and with no tempo. These felt solid today, even with the tempo. Again, played it a bit cautious since I didn't want to flare anything up but hip felt fine and has responded well the day after.

C. Sled Drag; 90sec; rest 90s x 3 sets (mod-heavy, keep constant TUT)

D. Reverse Sled Drag ; 90sec; rest 90s x 3 sets (mod-heavy, keep constant TUT)

Both done with 185lbs. WOOF. Probably need to get into the gym in the AM on sled days until the temps cool off - it was 100ish when I was out doing this. Hard but steady pace and constant tension. I shortened up the harness a little which made it less of a strain on my calves.

E. GHD Sit-up; 14-16 UB reps; rest as needed x 5 sets

Done w/ 16 reps each, ~30-45 sec rest.

F. Eccentric Only Banded HS Curl; 5-6 ea leg; rest as needed x 5 sets(5sec eccentric, assisted concentric)

Done as last time, 6 reps each set, green band.

OVERALL: A day late getting this posted but happy to report hips and all feel good, albeit a bit sore. I always dread having to get the sled out, especially on a hot day, but in general I actually really enjoyed this day.