1) 12 minutes to establish a 1RM Bench Press.
2a) 5XME UB Ring Dips – rest 60 sec.
2b) 5X5 Tempo Deadlifts (see notes) – heavier than last week but still PERFECT, use straps, rest 60 sec.
Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.
3a) 5X5 Weighted STRICT Pullups – heaviest possible, rest 60 sec.
3b) 5X5 BB (clean grip) Bent Over Rows – heaviest possible, rest 60 sec.
Notes: Hold exact same position as when the barbell passes the knees on the clean. Do not use so much weight that you have to load the hips (i.e. “cheat”) to finish the lift.
Same fucking guy. These videos are 4 months apart. How many Pullups do you have? Do you have a 4RM Deadlift of 850#?