Push Emphasis. Incline bench press (5,4,3,2,1,AMRAP,50%), DB bench press (straight sets, 3-1-1-1 tempo), Tate press (350 method, 3-1-1-1 tempo), neutral grip cable rows (straight, 3-1-1-1 tempo), wide grip lat pulldowns (straight, 3-1-1-1 tempo). Farmers walk. 10 min bike.
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Video of incline press AMRAP set.
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Carb reduction has been steady, and now I’m starting to feel it. I get light-headed more easily. Not hitting as many reps.
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Push harder.
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#gym #fitness #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #fatloss #renaissanceperiodization #benchpress #farmerswalk
Leg Emphasis 1. High-bar Squats (5,4,3,2,1,AMRAP,50%), leg press (quad emphasis, pyramid up), lying leg curls (350 method), seated DB press, incline DB curl, prowler push, bike.
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Video of tempo DB press. This is why each day is “emphasis”, because a little bit of other stuff happens each day - achieve volume over the week. Something taken from Dr. Mike Israetel at Renaissance Periodization.
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Week 3 starts well. Work capacity increasing. More work being done: more weight, more reps, more sets. Slow increase. Huzzah.
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Weight loss is slow tho. Something is happening, and I should be patient, but admittedly not seeing the loss at the desired rate is getting frustrating. Going to stay the course tho, as I know this isn’t linear. Got something in mind for this coming weekend that I hope gives it a kick.
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#gym #fitness #ignitefitnez #liftlocal #wendler531 #531 #liftrunbang #prowlerflu #fatloss #renaissanceperiodization #squat
