Still recovering. I'm not sure if I'll continue taking squat triples on Wednesdays. I have, however, decided to go with 1-board triples on Monday and Friday to help hit my weak points and 2-board singles on Wednesday to get used to heavier weights and build up lockout.
Warmup - Usual, though I'm reducing the reps on unilateral bridges and adding some bilateral at the end
Squat -
5x 45 (x5), 95 (x3), 135, 185, 225
3x 275
1x 315, 315, 315, 315
Still feeling fairly shitty.
Bench -
5x 45 (x5), 95 (x3), 135
2-Board -
3x 155, 175, 195
1x 215, 225
Shoulder's a bit of a limiter here. Definitely not doing 225 again for a bit.
Deadlift -
3x 135, 185, 225
1x 275 (x11)
Approaching these using the daily practice thing - 75% for singles increasing over the week (3, 5, 7, 9, 11, 13; 15) with 1-2 minutes between (going with 1 minute), then add 5lbs each week and retest every month. In this case the retest will be at the meet.
I need to stop holding these at the end of the last rep (unless my grip seems fine tomorrow, in which case I'll keep doing it).
Pulldowns -
10, 7, 4 - 65lbs
Strapped in for the latter two sets. I've decided to stop going after I can no longer feel the lat recruitment.
Pull-Up Retraction 3x10, BB Overhead Shrug 3x10, Push-Up Plus 3x8, Sleeper Stretch 3x15s
Couch Stretch 2 min per position
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