Warmup: Stepovers, front and side 2x10
duck unders 1x20
Box squat (briefs)
12x2 @ 225. Less than 1 minute between sets. Speed outstanding. Form getting better. Conditioning good. 12 sets is a lot, and I got through it pretty easily.
15x1 @ 245. Yes, 15 singles. 30 seconds between sets. Speed and form was very good. This is from a very old Louie Simmons deadlift article, where there is a 6 week cycle starting with 15 singles @ about 60%, working up to 6 singles at 85%. Might as well give it a go.
3x5 @ 225
HS shrug (seated, for height, Robboe)
3x12 @ 2pps
45 degree hypers
4x8 @ +45
3x8 @ 45
10 mins stretching
Workout time: 1:25
This was a tough one. I got tired by the end, and really didn't want to put the effort into the ab work, but I got it done. It was also a little longer than I like, but it takes a while to warm up, set things up and put them away, get out of briefs... plus it's a lot of work. All in all, I think this is an excellent start, and a good indicator of how well the prep phase worked. All I have to do now is keep it up, and make sure I put the deload in the right place.