Jul-21
A.
HB Back Squat - 5,5,3,3,3; rest 3min (5's mod, 3's mod-heavy across)
B.
BB Clean Grip RDL - 6,6,6; rest 2:30 (mod)
C.
KB 2arm Front Rack Reverse Walking Luge - 4 x 20alt steps; rest 2min
(mod-heavy)
D.
BB Hip Thrust - 3 x 10-12; rest 2min (mod-heavy)
+
Row
- 4 x 15sec @ 100% effort; rest 3-4min (full subjective recovery)
A. 100kg / 110kg / 120kg / 130kg / 137kg
B. 105kg / 115kg / 120kg
C. 26# / 35# / 35# / 35#
D. 75kg / 80kg / 80kg
+
87m (damper on 8 - 1:17 low)
88m (damper on 10 = 1:16 low)
First 2 - did w/ 20sec on the clock, slight pull to get the timer going, started with 15sec left and 5m on distance...already accounted for)
96m (damper on 10 - 1:16 low)
98m (damper on 10 - 1:15 low)
Started from dead stop, no roll, snap shot of rower at 15secs
A. Probably the best squats have felt in a long time. Took a long time to get really warm, spent time doing hip circle / sling shot to get my glutes firing. Still weakness in lower / upper and tight hamstrings = tough to keep vertical torso but this was much better today.
B. Felt good, strong in scap keep flat back, right hamstring tweaked a bit, sore to the touch but didn't limit me going forward.
C. Legs felt good and strong, it was right scap / lat that was getting fatigued and burning. Much harder to keep front rack and chest up. (I like your style - assuming will help with my issues with the back squat)
D. I feel like I should be able to go much heavier with these buy trying to get good full range of motion and squeeze at the top. Were fatigued given all the glute work I did before squatting but really like these.
+
Rowing - took me a while to get back into the form and technique behind short sprints but once I did, pulling a 1:15 low is the lowest I've ever seen on a rower. Feel good about that.
A. 100kg / 110kg / 120kg / 130kg / 137kg
B. 105kg / 115kg / 120kg
C. 26# / 35# / 35# / 35#
D. 75kg / 80kg / 80kg
+
87m (damper on 8 - 1:17 low)
88m (damper on 10 = 1:16 low)
First 2 - did w/ 20sec on the clock, slight pull to get the timer going, started with 15sec left and 5m on distance...already accounted for)
96m (damper on 10 - 1:16 low)
98m (damper on 10 - 1:15 low)
Started from dead stop, no roll, snap shot of rower at 15secs
A. Probably the best squats have felt in a long time. Took a long time to get really warm, spent time doing hip circle / sling shot to get my glutes firing. Still weakness in lower / upper and tight hamstrings = tough to keep vertical torso but this was much better today.
B. Felt good, strong in scap keep flat back, right hamstring tweaked a bit, sore to the touch but didn't limit me going forward.
C. Legs felt good and strong, it was right scap / lat that was getting fatigued and burning. Much harder to keep front rack and chest up. (I like your style - assuming will help with my issues with the back squat)
D. I feel like I should be able to go much heavier with these buy trying to get good full range of motion and squeeze at the top. Were fatigued given all the glute work I did before squatting but really like these.
+
Rowing - took me a while to get back into the form and technique behind short sprints but once I did, pulling a 1:15 low is the lowest I've ever seen on a rower. Feel good about that.
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