Mar-31 Heavy Strength
A. HB Back Squat - 4,4,3,3; rest 3min (heavy across)
B. Banded Clean Grip DL - 4,4,3,3; rest 3min (increase bar load)
C. Wtd. Dip (use parallel bars) - 4,4,3,3; rest 2;30 (build to tough triple)
D. Strict Neutral Grip Wtd Pull-up - 4,4,3,3; rest 2:30 (build to tough triple, use rings if no NG bar avail)
E. Strict Bar Pull-overs - accumulate 15-18 total reps (begin implementing 3sec negative)
A. 130kg / 136kg / 140kg / 140kg x 2
B. 130kg / 135kg / 140kg / 145kg
C. 30kg / 40kg / 50kg / 55kg - did on 2 sqt racks w/ barbells....the barbells were rolling. Probably cost me some more weight
D. 15kg / 20kg / 25kg / 30kg
E. Check x 15, ran short on time, smoother than the last time
Feedback:
A. Back squat felt foreign. Probably should've taken more warm up reps to get back in the groove but didn't feel comfortable at all with the movement. Good news is that there was no pain at all, in the hip or the low back.
B. lost some speed on the sets of 3 given the heavier load but again no pain
C. As I said above, did on 4 singular squat stands and 2 barbells so it wasn't very sturdy. On a couple sets the bars rolled. Having to stabalize the bars and worry about them rolling definitely cost me in terms of load.
D. Much stronger pulling in the neutral grip.
E. definiitely smoother than the first time doing these and the 3 sec negative was SPICY!!!!!!
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