23/02/17 5/3/1 W5D2+3
Squat (TM-85) superset with neutral grip chins:
20x8x2, 40x5, 60x5, 70x5, 77.5x7, 60x20
First time squatting in oly shoes, definitely felt a lot more stable. I noticed normally when I’m setting up I can shuffle my feet a bit to get them where I want, there was no way I could do that today. My lower back got less pumped than usual which is nice.
On the PR set I caught one of the safeties with the 20kg plate and it knocked me off balance. I did a couple more reps but it threw me out of the groove so I stopped early. I’d say I easily had ten reps though which is encouraging, PR is eight. 20 rep set felt probably the easiest any of them have.
Press (TM-42.5) superset with neutral grip chins:
20x5, 30x5, 35x5, 40x5, 30x5x10
Total of 30 chins between this and squats.
40kg was fairly easy to say my PR with it is seven, reckon I could definitely beat it. 30kg absolutely flew up, felt like I could throw it at the roof. Kind of tired after the squats and wanted to sit down so I’m happy I got through this. Didn’t do chins for a lot of the back down sets because my forearms were a bit sore, mostly sets of three though. 30 in a workout is definitely a volume PR.
Finished off padding my friend at boxing for ten minutes and learning how to throw a hook for another five or so.
I’m very happy with this workout, writing it down it seems like I didn’t do too much but the intensity was high. If I need to go to training two days a week I’d probably do something like this. Deadlift workout is going to be on Monday but I may do a little bit of back and pressing assistance at home if I feel like it this weekend; technically I’m down two workouts worth of pressing and one of pulling assistance.