A1. Weighted Ring Dip; 5 reps; rest 30s
A2. Weighted CTB Pull Ups; 5 reps; rest 2:30 x 4 sets
Done @ 26lb for dips (+6lbs from last week) and 12.5lb for C2B (+2.5lbs from last week). These felt better than last week - all reps super solid, esp the C2B.
B. Strict HSPU; 1.1.1.1.1.1; rest 10s/3 minutes x 4 sets
Could not be happier with how these went today. Much better than last week - positioning, midline engagement, and power/drive all seem to be finally clicking. I'm sure there will still be struggle bus days, but this is really the first time I've felt like I GOT how this movement should feel. In the past when I've done ok with them, it seemed almost like luck. Now I feel like I understand how I need to move better. Video of all four sets: https://www.youtube.com/watch?v=_7dODggXUBM. Video quality isn't the best, I'm not sure why (maybe because I uploaded to youtube from my phone?) but should be good enough. Even the reps that were tough - last one on sets 3+4 - were still loads better than hard reps last week.
C1. Skull Crushers @30x1; 11 reps; rest 30s
C2. Legless Rope Climb - start at standing position and do 1 pull each arm so only 2 pulls total each rep; 2-3 reps; rest 30s
C2. Hollow body hold; 45s; rest 3 minutes x 4 sets
Done, all same as last week.
OVERALL: Happy with increase in weights on first part and HSPU performance. Good day :)
HSPU look much better! Definitely starting to get better mechanics / positioning. I'm sure we will still have days where we're tired/fatigued and things don't go exactly how we want, but in general this is a big improvement from the first video i watched.
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