Front Squat has come forward in leaps and bounds. I was worried about using 100x5 so often but I need not have, seeing that my true front squat is likely around 140kg, on a day I can find the testicles and have a crack. So that’s like 71%. So most of the work I’ve done in the last few weeks has been between 60-70% for the mose part. Interesting. I said from the beginning, technique gains where what I was after, and im gaining them. Nice to know my legs are in good shape in terms of overall strength too.
Press…is doing Okay. After the singles with 80kg today, it’s evident I’ve lost strength in my triceps. Which is why it’s been difficult. Off the rack it’s East, up to the point the triceps take over, then it’s brutal.
This should improve now I’ve added back frequent bench pressing.
The SLDL’s. Getting a bit silly with them. Have improved a lot though. From that first rep with 180kg I took many weeks ago that I simply couldn’t hold position with at all, to today’s pretty ok 200kg rep. Hopefully carry over well to regular deadlifting, but honestly, not sure about that. Not a big deal, as I think they are helping to push along the front squat, and pushing along the front squat will help everything in time anyway.
Chins: no chins…for whatever reason, my right tricep hated them today.
SLDL:
110x10
Deadlift:
110x1
110x1
150x1
150x1
150x1
170x1
170x1
200x1
Bench:
20x10
70x10
85x10
85x10
85x10 (actually failed the last rep!! Had to wait 15-20 seconds, the pushed it up in all its burning glory lol).
Quite funny. Triceps just up and left the conversation. They have felt weak this whole cycle, some definite regression in that sense, more a conditioning thing I think as the first set felt like nothing.
I will add more thoughts as they come to me. There is a lot going on in my head currently.
Narrowish stance on the front squats I think has tightened me up a little. Back squats were not nice. I expected them to be much nicer. I get away with narrower front squat because the weight in front of me balances me…don’t get that benefit on high bar haha.
will play with a wider stance tomorrow, see if can warm it up.
It’s doable. 200kg Squat - High Bar, 2017 - YouTube
This is my all time best Squat. 200kg. High bar…I failed this weight 10 minutes before that video! A little bit dive bomby, but aesthetically nice.
It’s not MUCH wider. Maybe 2 inches wide than my recent front squats. But enough to help shorter the femurs!
Just an easy simple session today. A little sore going in. Fatigue built up a bit the last two weeks so I’ll take this week to work out a few links and start getting used to some other movements, namely back squats and deadlifts.
Bench: 3 minutes rest after top set, 2 minutes for the singles.
20x10
60x10
80x1
100x1
115x3 - 253lbs
115x1
115x1
115x1
Chest Supported DB row:
16x10
26x16
26x8
26x8
EZY bar reverse curl:
7.5x12
17.5x20
17.5x10
17.5x10
Good session. Squats felt WAY better today. Maybe had 8-10 reps in me. But still in no hurry. Happy to layer in the volume/intensity. Bench was good too. 115x3 wasn’t expected. I just loaded it up as a starting point and repped until it started challenging me. Maybe 2 in the tank. Nice to feel some weight in the hands.
Had fun with the accessories. Will layer the volume in there too as it’s been a hot minute.
