Saturday 08.10.19
I decided this morning that if things were feeling good I would push things a little and get some weight on my back. A friend of mine text me a couple of weeks ago about how heavy of a squat I've taken recently and I realized the heaviest I've gone since December is about 80%. I don't believe that an experienced powerlifter needs to go heavy that often but not going over 80% in 8 months might have allowed my nervous system to become unfamiliar with heavier poundages. This is how things broke down....
box squats - box set 1" above parallel
worked up to 420 doing triples raw
put on Metal Ace briefs
continued doing triples to 780
added reverse light bands - bands are set so there is zero band tension at the top. I do this so I know exactly how much weight is on my back and so that the bands are not providing any stabilization of the weight on the pick.
850 for a single
900 for a single
both singles moved well and I'm happy with this session. The 900 moved a bit slower than Dave would have liked to see as the bands deloaded so the focus for the next while will be strengthening my mid-back.
Sunday 08.11.19
barbell bench
worked up to 315 doing triples
added 2 chains per side for 4 singles
315 plus 2 chains per side for 1 double
315 plus 2 chains per side for 1 triple
315 straight weight for a single
JM press with SS Yoke bar
225 for 1 set of 8 reps
225 for 4 sets of 10 reps
barbell rows
225 for 4 sets of 10 reps
shoulder fly machine
130 for 3 sets of 20 reps
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