Strength Training:
Overhead Squats (5/3/1 week of 3's):
- Warm Ups: 115x5, 145x5, 175x3
- Work Sets: 205x3, 235x3, 265x2 (I lost my balance in the hole on the third rep)
Weighted Pull Ups (Work up to a heavy 3-rep set):
- 0x3, 10x3, 20x3, 30x3, 40x3, 50x3
Deadlifts (5/3/1 week of 3's):
- Warm Ups: 185x5, 225x5, 275x3
- Work Sets: 320x3, 370x3, 415x5
Weighted Ring Dips:
- +40x 5, 5, 5, 5, 5, 5 (next week I'll do 3 warm ups, then 3x6 at this weight)
After the above work I had a few minutes left on my one hour time cap so I did:
- Strict Pull Ups (unweighted): 10
- Strict Ring Dips (unweighted): 13
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