Good things come in 3s

Realized I'm getting ahead of myself, next week begins the final phase!

Tonight was some triples

Squat
3x3x220 - these were great :D probably the best they've ever felt.

Bench
3x3x125 - these sucked :p my upper body is ruined after Sundays session :D
 
Yesterday was a mini test to see if my bench/squat 3rms have improved :)

Hit a triple 230 on the squat and it was a cakewalk :) bench hit a 135 triple which was a little wobbly on the second rep (misgrooved)

Very pleased, something nice to work with over the next few weeks but as it stands these are my openers.
I'll be adding 2.5-5kg each fortnight and see where that gets me.

The alternate weeks are going to be 5rms which I think are currently 205 on the squat and 120 on the bench.
 
Today was deadlift singles, these will get heavier weak by week.

200

230

250s

Did some upper body bodybuilding type work with the cable machine and stretches out.
 
They felt decent, I'm still either pulling slower and keeping a good position (knees could be out more though) or I'm pulling hard and getting a little out of position.

When it all comes together it's a thing of beauty, I pulled 300 off 2.5" blocks and it felt great :D I just need to be hitting good form and good speed more consistently.

Hoping for a big big pull in April.
 
Last night I tried to front squat...but it wasn't to be! My posterior chain is in pieces from Tuesdays squats!

Front Squat
3x3x100 - ouch XD

DB Bench
5x6x50

Did some pullups and some banded pullups to increase the volume.

DB Bench was a nice change, did lots of foam rolling and stretching.

Hope to be recovered tomorrow as I'm supposed to go for a 5rm in squats :D fun times XD
 
Oooooh... can imagine fronties hurting.

However, you are probably tipping your torso forward (and therefore kicking back into your posterior chain) which is fine if you don't really front squat. However, it's not ideal and doesn't use as much quad as people think...
 
I'm definitely too far forward on my fronties :/ need to fix it for moar quad gains!

Saturday (hamstrings still aren't recovered from Tuesdays 5x5)

Squat
5x210 - PB :D These felt incredible :D


Bench
5x125 - PB :D These were clean reps but not the fastest!

Today is a good day :)
 
Deadlifts today :)

Pulled 3 singles at 255, then did some dl to knee and full deads at 220.

I modified the stance width and this was the best of the reps.

This one I let the bar get a bit in front of me :/

and so I had to do these as punishment/to reinforce good positioning

I'd have pulled more at 255 as they felt niiiiice :D but I pulled a nice canyon in my skin and started bleeding on the bars.

Did some pullups and cable rows to finish.
 
Ugh squats weren't pretty..

Squat
3x3x225

Bench
3x3x132.5

Did some bench torture with pauses at weak points (above the chest)
Paused on the way down, on the chest, on the way up :D it was brutal!
 
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