c22w4d3 DL accessory, Rows
Week Lifts Progression 1 2x4x142, 2x5x142 BV 2 3x5x145, 7x145 DP-R,W 3 3x7x145, 7x147.5 1 1/2P-R,W 4 7x145, 4x7x152.5 TP 5 6 3x7x155, 10x155 DP-W,R 7 3x4x170 Reset BV 8 4x175, 5x175x 5x175 DP-W,RRow, seated, cable
5 reps, 5-second lock-out, 30 pounds (5x5x30)
ST DL-Felt good again
Row-used my new device to attach additional plates to the weight stack on the cable machine to get 110 pounds. I can get it up to 125 or so.
Pallof-An old favorite that I haven't done for a while. In fact no specific "core" work for a while. 30 was a struggle, 25 not bad.