Week 3: The Lead Sprinkler

Squat Add 5lbs x4x7
Bench Add 5lbs x4x7
Flat DB Bench 3x20 @8RPE


Squat Add 10lbs 5x5
Deadlift 80% 6x2
Dimel DL 3x20 @8RPE
Pendlay Rows 3x8 @8RPE


Bench Add 5lbs x5x5
Close Grip Bench 3x10 @8RPE
DB Floor Press 3x12 @8RPE

Squat Add 5lbs x5x3
SSB Pause Squat 3x5 @8RPE
1 Arm DB Row Find a 50RM


Deadlift x1 @9RPE. 3x2 @2RPE
Bench Add 5lbs x6x3
RDL 3x8 @8RPE


Extra workout 1: sometime after a bench day, light DB pressing for 5 minutes, 100 light face pulls. Yet to make all 5mins without a break with the 10s but my best is 3:52, so it's getting there.


Extra workout 2: Missed this out this week since I was spotting/loading at the Scottish Master competition on the Sunday.


Notes:


At the end of week 2 I picked up a little pain in my right knee, which turned out to be some minor cartilage irritation. So I missed out on squats on Monday, then proceeded to do the rest of my week's squats to a parallel box, since deep flexion seemed to be the only no go zone.


My usual approach to little twinges and pains is just to keep going unless they are causing real issues training. When my knee was hurting during my warm up cat/camels, I figured it was one of those times where BFI wasn't the best idea.