2/9 Sat Hypetrophy/Fascial work

Date	Day	What	Time in	Time out	Music	Temp
2_9	Sat	Hypetrophy	1:00	2:34	Fear Factory	70F
		Fascial Day			Death by Stereo
Z Health NWU 2
Z 30 minutes
lots of eye work, I Phase stances
Done at gym at work
Lower RPE/lower threat day; higher reps, rhythmic breathing
All done "cirvcuit style" minimal rest--rest until I feel like I can go again in perfect form
Exercise	set	wt	reps	RPE	Threat	Volume
DB Bench flat	1	70	15	2	2	1050
70=35 lb DBs	2	80	15	3	3	1200
	3	100	15	5	3	1500
	4	120	10	7	4	1200
					sum	4950
DB Rows	1	80	15	3	2	1200
80=40lb DBs	2	90	15	4	3	1350
	3	110	14	5	4	1540
	4	60	10	8	5	600
					sum	4690
BW Squats	1	210	12	2	1	2520
210=BW	2	210	12	3	1	2520
	3	210	10	3	1	2100
					sum	11830
DB Bi curls	1	60	10	5	2	600
L lunge, rot L	2	60	14	8	2	840
60=30 lb DBs	3	60			sum	1440
Lunge L only Xplosvie	1	210	5	6	2	1050
BW=210	2	210	7	5	2	1470
					sum	2520
note set 1 done with shoes, movement sucked; done set 2 with barefeet and rolling over rt big toe, movement great
Standing rope pressdown	1	7	12	6	1
overhead rope ext	2	7	12	5	1
note set 1 movement was worse and it felt back even in good alignment, set 2 felt great, movement better
DB hammer curls	1	40 lb DBs	6,6
	2	45 lb DBs	3,3			PR!
note: traps are not moving up at top, strict form, first time tried 45 lb DBs