If you have been following along with any regularity (RIGHT, DEAR READER??!!), you have seen that our speed squat percentages sometimes stray from the generally accepted 45-60% guidelines.

 

Here is the test which is being conducted: maybe I don’t really need speed work. Dave surmised that speed work doesn’t make me faster (this is true) so maybe I would benefit more from sub-max work instead so at least I can try to get stronger. For the time being, the set and rep scheme will still be similar to traditional speed work but the percentages will be in the sub-max range and I will be less concerned about making them AFAP (as fast as possible). (Look it up) (Actually, don’t).

 

SO WE SHALL SEE.

 

Tuesday

 

  • Warm Up
  • Hanging Leg Raise
  • Reverse Hypers
  • Pull Down Abs
  • Face Pulls
  • Low Rows
  • GHR
  • *2-4 sets (whatever you need)

 


 

  • DE Lower- straight bar to parallel box, 60% PM 10x2 2 chains each side girls 4 chains each side guys

 

My perceived full gear max right now is about 500 (according to Dave) so I started with 300 but that was definitely too slow and shitty to be a week 1 so we dropped it down to 255 to put me at around 300 on week 3.

 

Also a note on perceived maxes: it doesn’t really matter wtf I base it off of. The point is what the exertion/speed looks like on the percentage. 60% should be not super easy but also not super hard. There we go.

 


 

 

  • Speed pulls against mini band 50% CM 5x5 reset each rep

 

215 5x5. I pull conventional- I have for years. But halfway through these sets I decided I wanted to see what my sumo was like. This had been percolating in my head since the last time I pulled off blocks and it was shitty. After that, I thought I should have tried pulling sumo just to see where it's at. Dave was quietly judging me as usual but he was extra uh benevolent today and let me do this.

 

I think it’s beneficial to be proficient in both ways of pulling (bi-sexupull) but I really haven’t been working my sumo. For years. So I think from here on out I’ll be throwing in some opposite stance work for Lily & the gang.

 

 


 

 

  •  RDL 5 sets of 8-10

 

205x5x10. RDLs have really taken a hit since my back has been fucked up. For a while. I’m hoping building these up will have some carryover to my pull and general unshittiness of back strength.

 


 

  • Inverse Curl 5x5

 

Quarter dime

 


 

  • Wide stance pit shark or belt squat go low 4x10

 

Stupidlyyyy I didn’t write down what I did for this

 


 

  • Hatfield back raise 3x12-15

 

I’m still trying to figure out how to be proficient in these but I do like that it’s a mid back exercise. Those are few and far between.

 


 

  • Belt squat marching more weight than last time 3x90 sec

 

3 plate waddle waddle

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