| Saurday | ||
| Squat | 595x2, 665x2, 725x1 | 645x4 |
| Pause squat | 505 | 3x3 |
| Leg press | 1-2-3-4-5 | 5x20 |
| GHR GM | 95-115-115-115 | 4x20 |
| Backwards sled | 5 plates | 3 trips |
725 moved slower than I would have like, BUT technique was solid. All of the things I've been working on in regards to upper back tightness- nailed it on this rep. It gave me a lot of confidence moving forward that I'm finally getting back to a solid squat. Pauses moved well too, and the GHR good mornings with the SSB are killers.
725x1
[youtube=http://www.youtube.com/watch?v=rPBzMqtbr5M]
| Monday | 3 chains | |
| Floor press | 415 | x3,x3,x2 |
| CG pauses | 325 | 2x5 |
| Fatbell incline | 70-80 | 2x30 |
| Fatbell banded row | green, 125 | 3x12 |
Floor press didn't feel so great today. Elbows were achy. Grindy kind of day. So next week will be a light dumbbell week just for safe measure. I cut assistance work after the rows- typically I like to do 1-2 more tricep assistance movements, but my elbows weren't up for it today.
| Wednesday | 3 mats- orange bands | stiff bar |
| Conv deficit DL | 405-495-585 x3 | 675x2 |
| Conv block pull | 405-455-505 | 3x8 |
| GHR | BWx10 | 25# 3x10 |
| Lat pull down | orange band |
4x10 plus 10 sec iso
|
| Band ham curls | 2x25 each |
A 'PR' of sorts today on deficits- I've never hit 675 with this set up, let alone with a stiff bar. I was happier with my technique on this more than anything. My conventional deadlift technique is average at best- I struggle to get my chest up at any point during the lift, let a lone from a deficit. I can see myself really driving through my hips and heels here and fighting chest up/long arms the whole way. Block pulls crushed my glutes too.
675x2
[youtube=http://www.youtube.com/watch?v=PBk_DwxFFxg]
No benching Friday. I always go by feel this day. Lately it's been a no-go.