"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Wednesday, March 25, 2020
135-180 lb press weight ladder x 3, 20 kg snatch, laterals
This went great! All parts holding together, including my brain :) ( but barely ). Going to just triples was a great idea Glenn convinced me to do and it was the exact right thing. After 15 seconds of high tension I can grind out reps but the form suffers and I am not helping the motor pattern; which is the true weakness.
This went very well and the reclaiming mid foot after each rep was perfect but also had to reclaim ELBOW position and that was a game changer. THE game changer, I think for more than one rep
And this technique maximizes the first rep which is actually perfect for my goals of ONE REP MAX lol
Press
65 85 105 x 3
135 x 3
145 x 3
155 x 3
165 x 3
170 x 3
175 x 3
180 x 3 !
7 sets of 3 = 21 reps so very close in volume to 5x5/25 ( 84%)
20kg KB snatch
5 x 7/7
70 reps
the cycle will be
20 kg x 7/7
22 kg x 6/6
24 kg x 5/5
this was good
side raises/rear delts
3 x 10/10 15s
BW 172.6
BF 14.3
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175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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