0835 hrs
SSB Box Squat (TM =350 lbs)
1 x 20 x Bar
1 x 11 x Bar
1 x 11 x 140
1 x 5 x 175
1 x 5 x 210
1 x 3 x 245
1 x 3 x 280
1 x 3 x 315
5 x 10 x 245 lbs
Between this week and last week my Squat Technique has felt like it has turned around for the better. Things feel locked in from head to toe. I have adjusted to the higher squats and everything is starting to get strong(er) again. The 5 sets of 10 feel really solid and it is good to get some higher volume in since my cardio is limited. These make me breathe and sweat. Rest periods is either plate changing or for the 5 x 10 it is less than 2 min, usually closer to 1 min 30 sec.
Good Mornings (w/ SSB Bar)
5 x 11 x 10 lbs
Getting these locked in slowly. Found a better foot position and engagement that does not pull at the hip. The train of thought is to still simply add 10 lbs a week.
Head Harness
4 x 20 x 53 lbs (KB)
1 x 12 x 53
1 x 20 x 44 lbs (KB)
1 x 16 x 44
2 x 20 x 35 lbs (KB)
1 x 15 x 35
1 x 17 x 35
The plan going in was 10 sets of 20 reps with 53 lbs which normally would have been a straight forward execution. I am not sure if it is the previous 10 days of Trapezius /Neck work catching up to me or the fact the SSB Bar puts extra stress on your upper back. I do know the wheels came off and they came off in a Big way. WHICH IS AWESOME! Always willing to fight through a challenge. My Neck is still pumped as I write this. I am sure moving my head tomorrow is going to be fun.
Chuck V. Back Extensions
3 x 15 x 5 Kg Med Ball & Red EFS Bands
1 min rest, short explosive sets. I have really taken a liking to this variation of Back Extensions.
Weighted Abs (aka Standing AB Pull downs,Wide Stance)
3 x 20 x 85
Definitely dehydrated and fatigued by the time i finished these. Struggled to get my Abs to squeeze and contract hard. I will do a few sets of |Plank tomorrow.
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| Keep Moving Forward, Keep Getting Strong(er) |
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