Strength 1
Deadlift
Heavy 5
Strength 2
Weighted dips
5-5-5
or
3 x ME Strict dips
Optional Cashout/Accessory work
3 x 12 back extensions or reverse hyper
3 x ME banded tricep pressdown
**Another week, another day of deadlifts. It be like that sometimes. This is the 3rd week in a row of 5s, we’ll take a break next week, then we’ll alternate weeks of 3-5-3-5-1. Get ready for that heavy single. Until then, keep up the good work. As always with deadlifts for strength – dead stop. Save the bouncing for workouts.
The second movement is back to upper body weighted with dips on tap this week. Still working on strict? Do those instead.
Cashout work is fun stuff, as as it’s advertised, always optional. Pay attention to the videos, particularly the back extension as most people do it as it’s close relative, the hip extension. Basically think of extending your spine one vertebra at a time, and doing it very slowly before returning back to the head-down bottom position. This is a great time to try out one or both movements if you have never tried them before.
Daily Read
Epitaph to a Dog – Brain Pickings (and other sweet stories of writers and their dogs*)
*because dogs (and cats) are awesome