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.
