Apr-14
*full hip mobility/squat prep before "A"
A. HB Back Squat - 4 x 3; rest 3min (build, all working sets heavy)
B. Banded Clean Grip DL - 4 x 3; rest 3min (heavy across)
C. BB Bench Press - 4 x 3; rest 3min (build, all working sets heavy)
D. Strict Prone Girp Wtd. Pull-up - 4 x 3; rest 3min (build, all working sets heavy)
E. Strict Bar Pull-overs - accumulate 15-18 (3sec negative)
A. 130kg / 133kg / 136kg / 140kg x 2
B. Changed the band resistance to red mini band with both straps over the barbell; 125kg, 130kg, 135kg, 140kg
C. 120kg / 125kg / 128kg / 128kg
D. 17.5kg / 20kg / 22.5kg / 24kg
E. Check
A. Squatting is still pain free, which I can't tell you how excited I am about that, but definitely not feeling as strong / confident under the barbell. Feel like I am still moving in slow motion as I'm still getting used to not having that pain in my hip in the bottom of the squat. Tried to warm up with some speed squats, which helped, so will try to incorporate those into my warm up more often.
B. Changed the tension up, which made these much harder. Probably a little slower than I wanted but again, still pain free in hip and lower back.
C. These numbers keep progressing
D. Getting better here, felt explosive through all 3 reps
E. Check - getting my hips higher on the pull up bar, which is making the transition from hanging to on top of the bull up bar much smoother
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