A1. Back Squat; 8 reps; rest 30s
A2. Back Squat; 3.3.3; rest 30s / 3 minutes x 3 sets *165 for last 2 sets if feeling good this week*
Done @ 160-165-170. 170 was HARD (especially the last 2 reps of 8) but WOW - as a whole this felt so much better than last week. I think it was a combination of a) just being more recovered from travel and back in workout mode, b) knowing what to expect from the volume, and c) being mentally stronger. I had to fight for some of those reps @ 170 but it all just felt more comfortable than last week.
B1. BB RDL @40X1; 8 reps; rest 30s
B2. DB Front rack lateral box step ups; 8 reps each leg; rest 2 minutes x 4 sets
Done @ 175 for RDL and 30lbs for step up. Going up in weight on everything may have been a reach, as these sets were definitely tough, but doable and maintained tempo on RDLs and form on step-ups. But I could for sure feel the effect of the squats during these sets.
I wondered if I should try for more weight on the RDLs but for 8 at this tempo, and since my hamstring flexibility isn't the greatest, I think I would sacrifice form if I tried much more.
C. GH raise negatives w/pvc assist concentric; 4-6 reps; rest as needed x 4 sets
6 reps for all sets. Less assistance needed for first 2 sets this week compared to last, but last 2 sets were def tough.
D. 50 FT prowler push - Grinding effort but constant turnover *190+lbs this week*
Power Clean 1.1.1.1; rest 10s btw reps @ 140lbs
Rest 3 minutes x 5 sets
Done @ 215 for sled - I definitely sandbagged this last week going lighter. Prob can bump it up even more - this was a grinding but steady effort. Push took 0:14-0:17 each round. Cleans felt really good again - solid form.
OVERALL: My legs are worked but in a good way, especially in that I can really feel my glutes are tired which means they were actually working!! I tried to film my last set of squats but my phone crashed (it's been having some issues). Will def try to video a few other things this week and squats next time. Really happy with this day - hard and rewarding efforts.
Excited for you to hit 170 - even heavier than I anticipated you being able to go. Sounds like the stimulus there was perfect though. Definitely think it was smart to keep the RDL where it is - it's accessory work so form/recruitment is essential vs max contractile potential which is something i'm looking for in the big lift of the day. Great work on the sleds as well and excellent feedback to help give me direction for next week!
ReplyDelete