211
ATG Pause Squat to 275x3
Press to 170x1
Push Press with controlled eccentric - 205
212
ATG Pause Squat to 275x1
Front Squat Walkout and intra-ab pressure hold to 305
Light forearm
210
ATG Pause Squat to 305x1
(worked up to 295 goal set and it flew effortlessly. this 305 was work but prolly couldve gone 315 if I’d known or needed it)
Killed the biceps at 3 widths
No scale
ATG Pause Squat to 280x1
Light Press for speed
206
Still can’t hit a 180 press
ATG Pause Squat to 275x4
Push Press with controlled eccentric - 205
ATG Paused Squat to 255x1
207.5
Push Press with controlled eccentric - 205
Hang to 215x1
ATG Paused Squat to 295x1…
blasted the hell out of it, kept core tight and back arched, was amped for 3 plates but after re-racking i had a minor annoyance in my back so i called the session, and within 90 minutes was dealing with one hell of a back sprain. I actually did this squatting 295 (first rep of a planned ten) about 4 years ago, but i felt a mid-rep pop that day and it was instantly garbage to where i could hardly stand up or walk. This time is a little better. Hoping to be curling and tricep extending 48hours out, playing ball 6 days post and then working back into squats, cleans, and presses.
Been working back in but not posting. last night at sjs starting x-thibs BB part one for at least press:
211
Paused SOHP- 135x3 - 11 sets in 20 minutes(fail on 12 at 17 minutes)
Some other stuff in the 1.5 weeks since my back sprain had a week to rest:
ATG Pause Squat to 245x3
Front Squat to 240 (strong on it mostly, but over like 175 i cant seem to stay back on the finish, the hardest part of the rep is not dumping the bar the last 12 inches on the way up)
SOHP- ISO and EXP
Clean
ATG Pause Squat to 255x3
Double Overhand DL to 275x1
209
Hang to 225x1
Paused SOHP- 135x3 - 15 sets in 20 minutes
211
ATG Pause Front Squat to 245x1
DOHD- from #13 pins to 335lbs
Lat Pulldown- 120x6+cluster6
Partial and controlled eccentrics with supermaximal
210
ATG Pause Squat to 265x3
H Clean to 235x1
Saturday 11:30am
209
Paused SOHP- 145x2 - 14 sets in 20 minutes
4:30pm
209
DOhD- to 305lbs
Paused SOHP- 145x2 - 17 sets in 20 minutes
215
H Clean to 235x1
ATG Pause Front Squat to 250x1
Lat Pulldown- 110x10+cluster10
215
SOHP- ISO and EXP
DOHD- from #13 pins to 335lbs
210.5
H Clean to 230
Paused SOHP- 145x2 - 19 sets in 20 minutes
If anyone’s following, and I have no reason to believe anyone is. I’m cleaning so far below my max because I’m stopping on the first rep where my feet flare out severely on the catch, ever since Paul George’s broken leg I decided to try and fix this technical issue. I’m having very little success learning to drop my ass instead of getting low by kicking out my legs which HAS to be putting dangerous shear forces on my knees and ankles.
Shit, I get too many workouts behind before i get a chance to post.
Not sure about order or little things but since last post
DOhD- 315x1
Paused ATG Squat 275x3- really strong and fluid on it
Seated military rack press triples to 205
Push Press with controlled eccentric to 215x1
Last Night
212.5
H Clean to 240
Lat Pull 130x10+cluster10
Seated incline curls 25dbs- 5 of 8each
214
Paused SOHP- 155x1 - 19 sets in 20 minutes