85% day
Not eating enough over the weekend and a shoulder session meant today was going to drag...
FRONT SQUAT 5*5
WU(70*5)-102.5-102.5-102.5-(70*3, 90*3)-100
That was a grind! I didn't feel particularly awesome, so five reps of 95% was
. First rep of fourth set just didn't happen, so dropped down and built back up.
An issue at reps 4-5 is torso collapse: I'm really having to force my elbows up and through to keep my shoulders collapsing, making engagement of my hamstrings/quads really tough. Need to sort this out, probably with some bigger volume at lower weight... that will be Wednesday's session, then.
To be fair, today was always goign to be optimistic in terms of weight and volume, but this didn't end up too bad overall.
LOW BAR BACK SQUATS 4*5
110-110-110-110
Fine. Nothing particularly interesting about these. Knee and lumber stability is a lot better now that I'm not hybridising high and low bar techniques.
OVERHEAD PRESS 4*5
55-55-55-55
Why you may ask? Because whilst not practicsing jerks/pushpress, I need shoulder powahz. These were ok - last rep on last set requierd a push to get it clear of my shoulders, but htere we go.
This will be the broad theme of my Mon-Wed-Fri workouts until I get my home platform built. This shoudl be happening in the next couple of days (wood has been ordered, so it's just delivery and construction now).
Once the platform is complete, it will be something along the lines o:
Mon/Weds/Fri: 85%/80%/1RM
- Snatch 6*2
- Clean: 6*2
- Front squat: 8*3
- Savickas/Miliatry press (dependent due to low ceiling): 5*5
Tues ('rest day'):
- SLDL (5*5);
- Dumbell bench ss/w CGPU (5*5);
- Barbell row ss/w TRX roll-outs (5*5)
Thurs ('rest day'):
- DBSS (5*5);
- Ring dips ss/w WGCU (5*5);
- Dragonflagz (3*5);
Feel free to tear this apart - this is my first idea of creating my own programme, and I'm learning. I'm also basing the core of this (Mon/Weds/Fri) off Glenn Plendlay's suggestion for Olympic lifters, as well as ideas from Ilya Ilin's coaches... doesn't mean it's sensible for a 31-year old beginner.
. I'm already discovering that squatting heavy 3 times a week is murder, so we'll see how this crystallises over time.
Sending my barbell back, too, because - sticking it up on plates - I noticed it has a bend in it somewhere. Pretty annoying, but there we go. I only live around an hour away from Jordan Fitness, so should be able to swap it for one that isn't gash. Either that, or it's getting sent back and I'll replace it with the Taishan.
