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

No comments:

205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best. ...