Lately I have been in Oly shoes and having the bar high on my back. My coach recognized that my quads could use more work as I am a wider squatter and i really rely on my glutes and hamstrings. This style of squatting has proven to be very difficult for me causing my to go into thoracic extension the first week, compensating by leaning very far forward the second week and now on my third week of it I have gotten the positioning down well where I am more upright, using more quad and having a much better neutral spine and solid hip position. Just in time for me to go back to my regular squatting next week, lol, we will see if these old shoes and extra quad work has paid off. The squats felt terrible today and I actually had to drop it down 20lbs (below low end percentages) cause I was not able to keep 2-3 in the tank.
Benching felt great which is always a plus when talking it comes to me. I am getting used to tucking again, and wearing a belt is not that much of a bother.
Day 1
Squat, High Bar, 2-3 reps in tank 5x5: 480 – 480 – 460 – 460 – 460 felt terrible
Bench, 3’s Pause, 2-3 reps in tank 5x5: 275 felt great
A1) Short Side Clamshell Planks 4x5:
A2) GHR (Slow Eccentric) 4x8: BW
B1) Seated Abductions (Slow Eccentric) 4x12: green
B2) Banded Rear Delt. (Slow eccentric) 4x12: red