Friday, November 16 - Light squat/main deadlift day
Paused high bar squat/vertical jump
315x2x5 + 1 jump after each set - 1 min. rest
Each set felt better than the last, this was good and moved fast too. The jumps are supposed to carry over to the DL more than anything, I felt like I didn’t get anything out of them when I did this in the past but my DL technique was a bit off and I was fucking around with that, hopefully I will have better results this time. High bar squats also feel good, even when I squat low bar I feel better when I’m as vertical as possible. I have sort of long femurs which mean I have to bend forward more, upper back strength can be an issue with HB squats and that is why I’m doing all the SSB and Hatfield squats. Plus I can use a full grip instead of thumbs over like this.
Deficit deadlift (sumo)- 35lb plates = 1.25"
The plan was to work up to a triple at about RPE8, I got email@example.com. It’s a decent starting point, I will go for 505 in two weeks. Last rep my hips shot up a bit before the bar left the floor but it was still easy, I definitely had 2 more reps in me. I’m going to alternate between deficit one week and pulling from the floor the next, deficit pulls seem to help my DL but after a heavy top set and CAT work it’s debatable whether they are worth doing
CAT deadlift - deficit w/ light bands
365x3x4 - 90 sec. rest - The bands are supposed to give 50-80lbs tension, they aren’t fully stretched so I would guess that combined they add 110-140 at the top. I’m doing these to improve speed off the floor and also to keep my hips from getting out of place, if you squat or pull with bands and you hips rise too quick the bands give you a good kick in the ass. Next week it’s isometrics (overloaded bar on the floor) and CAT pulls from the floor.
Standing hip thrust
305x12x3 - my glutes were aching after this
335x8x3 - nothing exciting. I’m going to move the weight up fast for this block and do some heavy rows by the end.
335x15 sec. x2 - 90 sec between sets - barely held on for the full time on the 2nd set, the bar was down at my fingertips.