Russian Squat Masters - Le retour

[wozza2k]

Looking at what you done in the session, do you not think you would have been able to pull the 230 if you hadn't done so much at 175? (admittedly that is the program....)

 

[Freefaller]

I don't know. It's a good question.

It may just be that I am not strong enough which is easy enough for me to accept.

 

[Freefaller]

5*5 squats

Didn't happen.

Lower back doms, tired, and just feeling run down. Going to have a bit of a break - it's all a bit too full on at the moment. Will do some accessory work, but at the moment my mind isn't in it at the moment.

 

[Delvis]

?

Hope nothing too bad is going on big bear.

 

[Freefaller]

Just a bit run down at the moment. Not worth injuring myself if my mind's not in it.

 

[Ayahuasca]

I'm sure you'll come back stronger and smash that 600 in the future.

 

[jernau_gergeh]

Very wise - nothing wrong with a tactical retreat to regroup and come back stronger both physically and mentally.

And remember - you're strong enough to wear a leopard skin leotard and rock it old skool with cast iron weights over your head with one hand (with the other nonchalantly placed on your hip).

 

[Freefaller]

I had a week off, lots of rehab, feeling amazing. RARING to go. Feeling aggressive and driven.

I'll drop back to the 5*5 week, but I'm going to rip this **** up!

 

[mrthingyx]

Do it.

Let the rage flow through you.

 

[icecold]

It's definitely worth considering not doing the volume in the warm ups.

Get warm with 60kg, do 5 reps at 100 to activate, 3 at 140, then singles all the way up at intervals you feel comfortable with.

 

[Delvis]

I am excited.

 

[Freefaller]

Back on 5*5 week, today was bench and squat deload.

Bench:

Bar*lots
60*10
80*5
90*5
100*5
115*4

WS:

127.5*5
127.5*5
127.5*5
127.5*5
127.5*5

well that was relatively easy!

Squat deload:

Bar*lots
60*5
80*5
100*5
120*5
140*5

160*2
160*2
160*2
160*2
160*2
160*2

Felt a bit heavy, but otherwise not too bad.

 

[jernau_gergeh]

Smoov.

 

[wozza2k]

I was reading thinking the 127.5 was squats and had to double take when I got to 160 and thought why is he doing so many squats...

So strong, much wow, much mire

 

[Freefaller]

Amazing what a week off and a bit of mobility and recovery work can do

 

[Deception]

Nothing but impressive FF /homo. How are the shoulders holding up?

 

[Freefaller]

Surprisingly well - been to the physio and have been working hard on rehab. They'll never be perfect, but I can minimise the impingement and enhance my shoulder health.

 

[Freefaller]

Still struggling for reps at 90% :/

Anyway still a good session.

Deadlifts:

60*8 deficit
80*6 deficit
110*5 deficit
140*4 deficit
160*4 deficit
180*2 deficit
200*1 deficit

225*1 - should have been 2 but couldn't convert
190*3
190*3
190*3
190*3
190*3
160*6

Pull up // DB row superset:

20*6 // 50*6
20*6 // 50*6
20*6 // 50*6

That's it - dead.

 

[Freefaller]

5*5 squat... hmm not had the most restful of weeks so this was going to be interesting!

Squats:

Bar*lots
60*8
80*8
100*5
120*5
140*2
160*2

WS:

170*5
170*4(f)
170*4(f)
170*3(ff) - I don't know why I failed on those :/ Annoyed I did a dropset:
150*10 - that felt easy/better. And is equivalent to more effort than the other squats. I don't get my body at the moment!

Bench Deload:

bar*lots
60*10
90*6
100*5

Chain doubles:

124*2 (chains are 12kg)
124*2
124*2
124*2
124*2
124*2

Hopefully next week will be a bit better!

 

[Freefaller]

Bench 4*4 - wasn't looking forward to it, shoulder is still dicky.

Bench:

Bar*lots
60*8
80*5
100*5
115*4
125*2

135*4
135*3.5
135*3.5
135*3.5

I say 3.5 as I needed a bit of spot for the last rep. Not TOO bad, but still, bleurgh.

Box Squats:

60*5
80*5
100*5
130*4

160*2
160*2
160*2
160*2
170*2
180*2 - for the lols.