BENCH
Barx20
40kgx5
60kgx5
72.5kgx5
80kgx5
72.5kgx5
72.5kgx5
72.5kgx10 PR
POWER CLEAN
5xBarx3
3x30kgx3
3x40kgx3
40kgx4
DEADLIFT
60kgx5
80kgx5
90kgx3
105kgx3
120kgx10 PR
BB ROW
60kgx10
60kgx10
60kgx10
60kgx16 PR
I really enjoy this program already. I started everything very conservatively to get the feel for the layout and volume, and I already am getting in the groove. Bench is bench, felt fine and all that. I am happy with the shrug I'm getting in the power cleans, but that pesky hip extension needs a lot of work. Will need to watch more videos and ask Mitch about what cues to use to help with that.
Deadlifts were fun, started at 120kg because I wanted to keep my form mint and it worked a treat and I was pulling fast off the floor even on the 10th rep. First 3 sets of rows were super strict, but the last set I just ripped them fast and made it explosive. Looking forward to progression while leaning out.
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