Thursday:
20 Minute Z1 - done, 30 min row
20-40 minute mobility - closer to 40 min done, tons of hip/back stuff to keep loosening it up, also shoulders
Friday:
A. Back Squat; 10 reps; rest 3 minutes *165/170/175 is the goal but go off of feel*
Done @ 165-170-175. Failed 9th rep @ 175 - that set was definitely HARD but I should have finished all 10, it was really more a mental lapse than anything else, I just got distracted by being almost done I think and got loose in the bottom of the 9th rep and couldn't quite get it back. 165 felt good, 170 was challenging but solid.
B1. BB RDL @40X1; 8 reps; rest 30s
B2. DB Front rack lateral box step ups; 8 reps each leg; rest 2 minutes x 3 sets
Done @ same weights as last week (175 RDLs, 30lbs step ups). RDLs were challenging - my back still wants to tighten up. I have definitely learned my lesson about pushing too much on DLs, especially since this was the first cycle I had heavy ones; should have known they would blow me up. But all sets done.
C. GH raise negatives w/pvc assist concentric; 4-6 reps; rest as needed x 3 sets
Done @ 6 reps each set.
D. 3 rounds for time:
25 FT prowler Push (250lb)
5 Power Cleans (145lb)
**Everything at same weight as last week*
Time = 3:42, which includes a total of ~20s spent turning the sled after round 1 and 2. 3rd set of cleans were tough but got 'em done. First round was a bit under a minute, then slowed a little in rounds 2+3 but not too much.
E. 15 Minute Z1
Done on AB.
OVERALL: Happy with the squats, even with the fail on the last set. After Tuesday's meltdown I had to work hard to get my head back to trusting my ability to hit these sets of 10 so this was a good result. Def looking forward to some days off coming up.
No comments:
Post a Comment