Sunday 1 hour sled, Monday 30 min stepmill
Saturday
Warm up 3x12 reverse hypers
Testing from prior week's squat experiment. Plan was to go over 7 on the deadlift. Hit 585x2 and felt alittle give in the low back but not bad.. Moved up to 635x2. Was going over 7 next but back said, naw dude. Did a set of hypers to loosen up but back still said, really dude? So pulled back and did a few more sets of hypers. In retrospect, the 635x2 was pretty good and decently fast and I should have done 3 reps and called it there. As far as the experiment, I feel it worked well. I think to capitalize on it more I need to do a week of box squats with briefs on instead of raw and up the weights and load on the body. Contemplating this but still dealing with the strained ear,neck, scalene muscles. Getting some work done tommorrow so that will determine if I roll it this week or wait and work on some other training ideas
. So here is what I did. Remember, this is Sam Byrd's regular weekly routine that I condensed from 4 to 5 weeks to one week then a deadlift test week the following week with main focus on improving rep volume at 90% plus and max effort as well.
Raw Box squat last week
Day1 60% 5x5
Day 2 70% 5x4
Day 3 80% 5x3
Day 4 70% 5x4
Day 5 60% 5x5
Light upper rep work on a couple days but not much. Focus was on squats to improve my deadlift.
Spud