Friday, December 7 - Light squat/main deadlift day
High bar pause squat/vertical jump
315x2x5 +1 jump - 1 min. rest
555x2 - Not sure if a 3rd rep was there so I cut it at 2. First rep was good but 2nd was hard, after looking at the video it appears I let the bar drift forward slightly somewhere below my knees. 3 reps would have been a PR, but at least I know I’m not getting weaker. I have been feeling a bit burnt out since last Friday, I still managed to get a squat PR but I can only keep pushing for so long and excuses are worth nothing. The other mistake I came to realize was that I’m pulling from the floor on the 2nd and 4th week of the block, it would be better if it was the 1st and 3rd so after next week’s deload I will do that in the next block. I don’t really care how much I pull from a deficit, it’s just a means to an end, but I need to see some progress on my pull from the floor.
5-6 sec. pull on 675 on the floor, rest 3 min, 435x2, rest 3 min., repeat 3 times
The doubles came up like nothing, it felt like I was just guiding the weight up. I suppose that’s a indication that the isometrics are working. I certainly hope so because I don’t enjoy this at all.
Standing hip thrust
320x12x2 - I get the feeling that it’s time to switch this for something else
395x5x2 - some nice light rows to finish off the week
345x 15 sec, 6 sec - I wanted to skip this but I knew I would regret it. 2nd round was worse than last week (10 sec) but I did what I had to do. Not bad considering I feel like death.