5 rep squat day A little rushed for time as we're heading up to Nottingham this weekend. So didn't rest as much as I wanted between sets
Oh squat
Bar * lots
30 * 8
40* 6
60 * 2 - still ****ing hard work - not pretty and balance was all over the place. How people snatch 100+ kg and hold that deep squat position I do not know.
Back Squat
60*8
102.5*5
120*5
135*9
Ds 100 *11
Front squats
60 *8
70*8
80*6
90 *6
DBSS
16*6
18 *6
20 *6
That's all I had time for. I'd have liked to have done another FS set and some more DBSS as well as some core specific work. But c'est la vie!
It's funny - up to 50kg I find it fairly straight forward. Then 60kg goes over my head and unless you really lock out those shoulders and give it a proper brace you wobble all over the place!
Wasn't feeling it today, and wasn't expecting much - turns out it makes for a great session.
Bench:
Bar * lots
40 * 12
60*10
85*3
97.5*3
110*8 - how? The spotter didn't touch the bar, i did get 2 more assisted reps out of it so I didn't count those 2 - but still, my shoulder felt like ****.
Ds 60 *14 - again, not sure how I managed to squeeze out 14.
Ring dips
Bw * 7 - felt good, easy
10 *5
15 *5
20 * 5
25 *5 lol - erm, well that was unexpected, ok it was a slow grind. But WTH?
Ds bw 11 - lolwut, all kinds of ease.
Nothing much to report - happy with my deads though form was getting a little tired towards the end - kept clipping my knee which never happened before - so that was annoying.
I was down in the south coast so not my usual DL. Didn't really have the space or the dumbells for snatch so didn't do any. Looking jacked as **** by the end of the session. Still shoulder niggles but happy with the pump nonetheless.
60 *10
70*8
80*6
90*6 - felt easy I should have repped out more
DBSS
16*6
18 * 6
20*6
22*6
Still hate those ****ers but they're great.
I had one of the PTs film one of my 3 rep squats. I have to say knee stability looks good, tucking in has reduced almost to no tuck and whilst I do high bar squat my back position is really nice. I hope he sends it to me so I can get some feedback.
I'm in a pickle as I won't have enough days to do 5/3/1 rep sessions before I go. Unless I miss out OHP day... but that will cane legs and lower back in 4 days :/ not sure what to do.
Ok so I've got, bench, back, ohp and squats. Might do as you guys say and do legs with ohp but man thats going to be brutal!
Might as well kill myself before my holiday eh?
LIE yeah that works out to be 180. That 142.5 felt comfortable and my form / technique is a lot stronger. I'll smash 200 this year but I really want to hit 250 on deads.
WAs hoping to test some 1rms before hols but I'll just have to see what 2 weeks out does!
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