A. HB Back Squat - 3,3,3,3; rest 2:30 (build, use box to control depth if needed, film from side)
B. RDL @2020 tempo - 5,5,5,5; rest 2min (build, film from side)
C. Strict Supine Grip Wtd. Pull-up - 3,3,3,3; rest 2:30 (build, film)
D. CG Bench Press - 5,5,5,5; rest 2min (build)
E. Wtd Hanging Knee Raises - accumulate 30 total reps (record splits + load)
First and foremost, today was the first day that I've been excited to train in over a year. All day I was thinking about the different tests and how I was going to approach them and that alone excites me.
A. 115kg / 125kg / 135kg / 142kg
B. 80kg / 85kg / 95kg / 110kg
C. 15kg / 20kg / 25kg / 30kg
D. 100kg / 105kg / 110kg / 115kg
E. 10 @ 10# / 10 @ 20# / 10 @ 20# (used medball held between my ankles)
Thoughts / feeback:
A. Squatting felt pretty good actually. Still don't get that bounce out of the whole but think I have found a squat stance (turning right foot out more to allow for better alignment with my hip / femur). In the videos I'll post later today you'll see that it looks like I have a little twist as I get to the bottom of the squat at heavier loads. Really focused warm up on getting glutes to fire. 142kg for a triple is the most i've squatted in a while.
B. RDLs - on lighter weights (60kg) with toes pointing straight / slightly turned out, it lit up the right side of my lower back. As I turned my right foot out (similar to squat) felt much better. Prob should've gone heavier to get better feedback under loads but 110kg was manageable.
C. Tried to focus on maintaining hollow rock positioning but was challenging. as we discussed, vertical pulling is a weakness.
D. love me some bench. worked up to 115kg. No spotter so didn't want to go too much heavier but 120kg for 5 was doable.
E. difficulty here was squeezing / holding the medball between my feet. I counted in sets of 10 as I didn't come off the bar but had to readjust my "grip" on the medball a couple times with the 20# medball.
First and foremost, today was the first day that I've been excited to train in over a year. All day I was thinking about the different tests and how I was going to approach them and that alone excites me.
ReplyDeleteA. 115kg / 125kg / 135kg / 142kg
B. 80kg / 85kg / 95kg / 110kg
C. 15kg / 20kg / 25kg / 30kg
D. 100kg / 105kg / 110kg / 115kg
E. 10 @ 10# / 10 @ 20# / 10 @ 20# (used medball held between my ankles
Food for today:
ReplyDeleteblack coffee
4 eggs with mushrooms and broccoli with a small handful of almonds
grilled salmon / grilled asparagus / roasted brussel sprouts w/ 2 TBS of almond butter
pre-workout, progenex force
coconut water with stronger faster healthier protein
meat based chilli on a sweet potato with handful of almonds
Thoughts / feeback:
ReplyDeleteA. Squatting felt pretty good actually. Still don't get that bounce out of the whole but think I have found a squat stance (turning right foot out more to allow for better alignment with my hip / femur). In the videos I'll post later today you'll see that it looks like I have a little twist as I get to the bottom of the squat at heavier loads. Really focused warm up on getting glutes to fire. 142kg for a triple is the most i've squatted in a while.
B. RDLs - on lighter weights (60kg) with toes pointing straight / slightly turned out, it lit up the right side of my lower back. As I turned my right foot out (similar to squat) felt much better. Prob should've gone heavier to get better feedback under loads but 110kg was manageable.
C. Tried to focus on maintaining hollow rock positioning but was challenging. as we discussed, vertical pulling is a weakness.
D. love me some bench. worked up to 115kg. No spotter so didn't want to go too much heavier but 120kg for 5 was doable.
E. difficulty here was squeezing / holding the medball between my feet. I counted in sets of 10 as I didn't come off the bar but had to readjust my "grip" on the medball a couple times with the 20# medball.