Squats-5 singles moderate weight in compensatory acceleration style, these feel like good warm up
Deficit Deadlift-Top Triple (remember not PL so doing some reps, when I cycle these in keep beating what I did last time. Definitely strongest as a general fitness lifter, I have ever been)
Good Mornings Belt Less-4 sets 5 (heavy, these are legit. Could care less on weight, just the work I am getting FULL ROM)
One Armed BB Shrugs-4 sets 6 (peak contraction style) 2 sets 3 as heavy as possible not holding at top
12 Minute Chin up intervals-do 4 walk to machine and back repeat for 12 minutes, getting better
Peak contraction style on unique row machine-4 sets 8
Feeling very strong for a general fitness lifter! Part of it is, I have been doing a tad longer dynamic warm up prior to pulling, along with explosive squats. Feels great.
Been changing my food intake around a bit too, running an experiment, more to come later.
Merry Christmas!


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All the best,
Josh Bryant