Clarity - That's what it takes to get a good spotter. My instructions were, and I quote, "I just need a lift off, then you're just there for safety. If you touch the bar, my rep doesn't count so only help if I am dropping it. I'll tell you if I need help."
Guy was great. I pushed through 5 reps, was grinding on my 6th for too long and couldn't lock out, but my spotter waited til I called for help. Well done young man.
Bench
205# x 3
235# x 3
265# x 5
Pullups
4 x 2,2,1,1
Dips
3 x 11, 10, 8
Mobility:
Couch stretch. hammies
Conditioning:
20/10 Intervals on the treadmill. 8 Minutes
Diet:
Continue to eat cleanish, but definitely eating better and less than I was.
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