Training from yesterday 7/10/14
Warm up: 400m run, 400m row, squat holds/mobility
A. Five sets of:
Front Squat x 1 rep
Warm up sets: bar x5, 95x5, 125x3
145/165/185/205PR/210 not to depth SO FUCKING CLOSE.
We’ve been doing a 5/3/1 cycle and this is the third Thursday in a row we’ve done front squat 1rm. Prior to this cycle my 1rm was 175. First week I felt like shit so only got up to 175. Week two I felt better and hit 195 easy, went for 205 and failed miserably, then got 200 easily. So, obviously 205 was all mental. Week three 205 felt like butter and I had to rush to try to get the last attempt at 210 in thus a no go on the depth.
But it will happen. It is there.
B. Six sets of:
(high hang, mid-thigh, floor)
Rest as needed
A few warm up sets with bar then
The hardest part was high hang. Especially at 90#, it was just waaaaay too slow. I have so much trouble committing to dropping under the weight because I feel like I’ll fail and hurt myself. So my snatch 1rm is only 105 but should be so much more. Technique, technique, technique.
C. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
165x5 / 185x3 / 210x1 - Easy.
D. Every two minutes, for 10 minutes (5 sets)
Back Squat x 4 reps @ 85% of 1-RM
Done off 1rm of 235 so sets at 200#. Other than the first set dare I say these actually felt… good?!? 200# back squats for reps feeling good. I am literally in shock. I also did all my squats today in my chucks instead of olys and it felt awesome. Way more on my heals and stable. I think I’m gonna keep working in them for awhile. Also, last week was the first time I ever used a weight lifting belt when I did front squats. It definitely help me keep my chest up during the lift so I’m officially a fan.
I might not be able to do a pull up to save my life but DAMN IT ALL IF I CAN’T SQUAT LIKE A CHAMP. I want a 250# back squat by Thanksgiving. I think that’ll be easily done.