5/3/1 FSL 12 weeks program (MarkKO template)
Cycle 2, week 3, day 1
Today, I decided to do my best effort for the squat, and as I don't have squat rack, hence no safety pins, I added two vertical wooden plates to the current rack to act as a safety pins. It was the first time to squat with confidence!!! I hit the proper depth (hip crest below knees and thighs parallel) with 95% TM for the first time. Although the first attempt failed; the second was successful. I followed MarkKO cues and watched a lot of his squat sessions to improve my squat, and finally I did it.
I filmed some session but missed to record last set ( 1x1 @ 132.5kg) as I was concerned with the new safety tool and my wife forgot to operate the video camera.
Main Lift: Squat:
1 x 5 @ 105 kg
1 x 3 @ 120 kg
1 x 1 @ 132.5 kg (failed)
1 x 1 @ 132.5 kg (succeeded) PR
FSL: 3 x 5 @ 105 kg (can't do more sets because my shoulder was killing me)
- Snatch Grip deadlift: 5 x 2 @ 100 kg
- Reverse lunge: 5 x 5 @ 45 kg
Squat first set