Stretching 5min uphill bike ride
Press 65x5, 80x5, 100x3, 120x5, 140x3, 155x2 PR
Chins 5x3 between presses, 5x7
Dips 4x10, x7
Neck Raise 20x15x3, 25
Neck Flex 10x15x3
-Failed on the 3rd rep with 155. I'm going to take the back off week and see if I can eek out another cycle.
-Chins were just barely - Go to 5x6 and backfill. Go to 5x9 with dips and backfill as well.
-Achillies is hardly noticeable once I'm warmed up. However, its still there and I plan on curbing all rope work and running until after the deload week. I'll be doing some band work on it in the meantime. My plan of action to get it back will be to jump rope double leg only for a warm up after the deload week then follow the workout with a bike ride or walk for conditioning. Work into a full jumping rope for the warm up, then some jogging after working out.
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