Saturdays were always squat days when I powerlifted. The most important lift on the day I had the most free time to get ready for it and the most time to recover from the beating I gave myself.
Now that I dont squat anymore I still like to have this day as a no nonsense,basic exercise, hard and heavy day. My training partner Nick still squats heavy on this day and I like to keep the energy in the right direction. Doing 100 rep sets wouldnt( didnt) fit.
warmup:
amasov squat: 50 reps. need to do these every workout from now on. work up to 100. great for my knee flexibilty.
two hand swings
recovered nicely from yesterday. 20 minute stretch out before training.
36x10x2
53x10
72x10x5 sets= 3600 pounds
88x10x5 sets= 4400 pounds
total =8000 pounds not a bad piece of work. really focusing on maximum hip drive the whole time. compensatory acceleration.
one kb front squat
36x5+5
44x5+5
53x5+5x5 wow, these were easy. this is very good. depth is good too.
pushdowns
10x10 very quick. this felt great, therapeutic.
Handstands
eight handstand ten second easy. way way easy. could have stayed up all day. these REALLY stretch out my legs and delts.
datsit. very pleased.
Subscribe to:
Post Comments (Atom)
190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20
This went VERY well almost all reps identical. Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on ...
-
This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
.jpg)
KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
No comments:
Post a Comment