**FRIDAY, NOVEMBER 18 # 19:30 - 20:15**

Lower/PC Body Day

**The weights are in kilograms**
**A-Deadstop Front Squat (parallel)**
50 x 2

70 x 2

80 x 2

90 x 4 - @ 7

100 x 3 - @ 7.5

110 x 2 - @ 8.5

120 x 1 - @ 9

**B-Back Squat (below parallel)**
135 x 3 - @ 7

135 x 3 - @ 7.5

135 x 3 - @ 7.5

135 x 3 - @ 7.5

**C-Snatch High Pull**
50 x 3

70 x 3

80 x 3

90 x 4 - @ 6.5

100 x 3 - @ 7.5

110 x 2 - @ 8.5

120 x 1 - @ 9 -

**PR**
**D-Deadstop Snatch Power Shrug**
160 x 3 - @ 6

160 x 3 - @ 6

160 x 3 - @ 6

160 x 3 - @ 6

**NOTES**
Bodyweight at training: 85.4 kg

From the previous same session I had better performance improving in RPEs keeping same weights (

*thats also progress*) at Front Squats, improving weights keeping same RPEs at Back Squats and Power Shrugs, and improved general in Snatch High Pulls (where I also got a PR).

The High Pulls are done from a hang position (middle of the thigh), up to chest level, keeping/holding the bar in a "scarecrow" mode close to my body.