03/06/12 - Squat & Dead
60kg x 5, 80kg x 3, 100kg x 3, 120kg x 3 @8, 140kg x 3 @8
150kg x 3 @9.5
145kg x 3 x 3 @9, @9, @9.5
14" Rack Deads
60kg x 5, 100kg x 3 @7
140kg x 3 @8
150kg x 3 x 5 @8.5, @8.5, @8.5, @9, @8.5
Hanging Leg Raises/Band Abs
BW/Blue x 12/25, 10/25, 10/25
Roll - Thoracic, Lats, Upper Back, Chest, Calves
Shoulders - 2min Floor Stretch, Band Distractions, Banded Lat Stretch
2min Band Stretches - Hams, Hip Flexors, Bottom Squat Calves
Not a bad day. Aim for today was to work on my timing out of the hole, I have a tendency sometimes to hit rock bottom and then push and it beats the shit out of my ankles. The 150 didn't feel great so dropped down a little, should have taken smaller jumps up to it and I'm confident I'd have had multiple triples there, plan for next week.
Rack deads felt a little better today, just trying to explode and keep my weight behind the bar. Last set felt pretty damn good.
Was fried and the session was getting long so killed the abs and called it.
Stretched when I got home, thought I'd write the routine I've been doing for the last few weeks as it's working really well. Hips and hams are real loose and my shoulder is getting there.
Loving the training at the minute ad recovering well between sessions. Roll on some PB's!