A good sesh this evening.
Felt a bit sluggish coming in, for some reason I didn't feel very fresh, but I still managed to have a good, productive session, and a big PB to boot.
Had Manta Ray for ME squats tonight, my second week, and I'm getting to really enjoy them. I love most types of squat, and this one is so far removed from my competition squat(which is fairly wide, lots of forward lean)that it is a very interesting variation.
I worked up from the bar to 180kgs without any real trouble, then singles on -
205 - Absolutely lost my head on this one, my line was shit and I hit a sticking point about ahlfway up where I thought the bar was going to take my head off.
I had already decided after last week (I got a 215 and missed 220 last week) that I was going to go 205/217.5 for the PB, so I really had to get my shit together and concentrate fr the next one.
Got under the bar and smashed 217.5, nice and tight, upright, big belly, head held high. My attitude was a bit poor in the session today, but all of the boys and my training partner in particular did a great job of letting me know that now I HAD to get 220.
I got 220 on the next go, put I had to put up a serious fight. Anyone who has squatted with a manta ray will know that the thing higes on an absolute knife edge, and this was one of those reps where I had to slam it perfectly or it was going to staple my head to the floor.
It was a decent rep, ended up a little too far over my toes for my liking, and I knew I didn't have any more in the hole. My training partner did his best to convince me to go for 222.5, but I think I made the right decision in not going for it - the fight was to keep my positions in the depth of the squat without it breaking me, and I knew I didn't have any more of that in me today.
Assistance was back extensions with a 10kg plate...I got something like 5 x 12.
I got a serious burn, which is good (hypertrophying my erectors is a goal)...but I can't help but think it's depressing considering Vasily Alexeyev and Fred Hatfield have used upwards of 400lbs (!) on this movement.
My tri set was
GHRs - 3 x 12 w/ 10kg plate + monster mini
Fat bar pullups - 3 x 12 w/ 5kg plate
Side bends - 3 x 15 w/ big ass DB
My tri set work is becoming unstoppable, which is encouraging. I added a 5kg plate to my scaffolding bar pullups a few days ago and it hasn't even broken my stride...still bashing out sets of 12 like it ain't no thing, so they go up again on Wednesday.
Same goes for GHRs - I initially struggled with the 10kg plate and the monster mini adding tension at the top, but now they're easier than the 5kg plate was a few weeks ago. I'm currently mulling over whether to up it to a 15kg plate + monster mini, or to change to a harder band to add tension in the top, encouraging a faster, ahrder contraction.
A mixed session over all. I have to admit my attitude was sub par and I doubted myself at key points, but on the positive side I kept coming at the weights and got a key squat PB. Lot to improve upon.
I MISS MAX SQUATTING!