Where to go from now.

Saw Sam and Lionel do their back session. Motivated to up my volume + weights.

Conditioning day 1 will now be:

Pull-ups SS Back extension 

10*10 (1 min rest)

Db row 

3 sets of 20 (yes, have to add in this even though these are killers)

Laterals

5 sets of 20

Cat row SS Reverse Hypers

5 sets of 10

GHR abs

5 sets of 10

Conditioning day 2

Pullups SS Back extension

10*10 (1 min rest)

Hammer curl 

3 sets * 6 (heavy)

Inlince curls 

5 sets * 12 (stretch and squeeze)

21s 

3 sets 

Isolation curls

3 sets * 8-12

GHR abs 

5 sets of 10

Writing these down helps me to stick to the plan better. Am not sure how my benching would be affected by all the biceps work on Fridays. Shall give it a shot and write it down. With school becoming busier, might drop trainings on Sats and use the bench daddy on Thurs. After this 5/3/1 wave, might switch over to a bench program to break the 155kg (should i not hit it after the next wave).