Easy Muscle B: Week 6

3/2

Dips - 28 total reps
Chinup - 28 total reps

3/4

20kg Clean+Press - 20 total reps
Double 16kg Front Squat - 49 total reps

3/5

T-Planks - 7 reps
Side Plank Hip Dips - 4 sets of 9 reps
Side Plank Hold - 5 breaths

3/6

Dips - 35 total reps
Chinup - 35 total reps

I had minor DOMS from the 3/5 side plank micro workout on 3/6 but that did not prevent me from doing the 3/6 workout. I had a habit of cutting off my range of motion on the first 1 or 2 reps of my first set of dips, because the sides of the pectorals would feel tight and sore. From the 2nd set onward, the pecs did not feel as tight, so I felt more comfortable dipping down all the way to my normal end range. This suggested to me that I could improve how I warm up the pecs. So for a change I tried adding these two drills to my warmup:

• Stick dislocate as taught in this old GMB video. Most videos show somebody pulling the stick all the way so the stick touches the back. What Ryan does instead in the GMB video is pulling the stick to where the pecs are the tightest. Some cues that Ryan didn't mention that I added: Pull the stick as if you're trying to stretch it, which I need to do to minimize irritation on my sensitive left shoulder; squeeze the butt to protect the lower back, and at the stopping point pull the shoulders towards the hips.
• Stick shoulder extension, like in this video, except with palms down. I'm not sure it matters whether palms are up or down, since my goal here is to warm up the shoulders and pecs for dips.

The 2 stick drills proved to be effective for warming up my pecs for dips. I did not feel any extra tightness in the outer sides pecs on my first rep, beyond the stretch I normally feel at the bottom of the dip.

I also changed my dip techinque, per this video, to allow the torso to lean forward as I descend from the top of the dop