BENCH
Barx12
40kgx10
60kgx5
77.5kgx3
92.5kgx3 PR
80kgx8 PR
DEADLIFT
60kgx5
80kgx5
100kgx3
130kgx1
150kgx3 PR
DIPS
BWx10
BW+20kgx6
BW+45kgx0
BWx20
Worked out with T and Phil and tore it up. T got a bench PR with 3x77.5kgx5 which is damn strong at his weigh of around 73kg. Phil matched a PR of 3x85kgx5, which he made look like cake.
Deadlifts were good too, did a little bit of coaching in terms of back angles and lifting the hips at the appropriate speed. Phil's last set looked good, nice starting position and fluid movement (though he needs to remember to lockout more and really pull his traps up to finish the movement). T could do with setting his hips a tad higher, but keeping them moving at the same speed as the bar. Not sure how to fix his lack of power off the ground.
150kgx3 was nuts, one of those sets where I just pull hard and somehow the bar floats off the ground. Not sure whether to go for 155kgx2/3 next time or to max at 160kg. Either that or properly start my program and go:
80kgx5
100kgx5
120kgx5
140kgx5
I'll mull it over and then smash whatever I decide on. Cut is going well, lost 1.5kg in 2 weeks.
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