Yesterday-
pull-up/chin-up-
6x5/4x5
push-up-
10x10
bw squat-
10x15
50 second rests. I don’t fatigue with this rest, so stick with this for now.
Today felt awesome-
Squat-
135/195/235/285/325lbx1
285lbx8
I’ve rewatched a bunch of Alpha’s videos on Youtube recently and focused particularly on the one regarding good bracing.
I don’t brace very well, nor do I pay all that much attention to it. I decided to pay attention to it today, and every big lift I did today felt really easy. 325lb felt easy. 285lb felt weightless as far as impact on my legs. I stopped only because my upper back started to feel tired and my form started to degrade as a result. I spent a lot longer than I usually do on the 285lb because I spent so much time trying to get a good breath between each rep.
So-
Brace better!
Learn to get a good brace in a short period of time, or just get your upper back stronger and more stable on the squat.
Deadlift-
275/315/365/405lbx1(mixed grip)
TnG deadlift-
245lb, 5x6 (60 second rest, hook grip)
All easy. 405lb is a grip PR since I did it with no chalk.
I wanted to work on holding my breath again, so did less reps on the 245lb. Also easy, and I managed to hold my breath through all of them.
I need to get better mentally at these. I can go without needing to take time to collect myself on the squat, all the way up to what should be an 85-90%, the target weight I typically ramp up to. 405lb should also be a 85% now, but I need to take 20-30 second between each ramp rep to actually make myself feel ready. It’s a waste of time.
Weighted chin-up(25lb)/goblet reverse lunge(50lb)/hanging leg raise-
2x5, 3x4/5x5/5x5 (60 second rest)
Lat pull-down/modified single leg squat(45 second rest)-
120lb, 3x11/3x5
Back extension/cossack squat(45 second rest)-
3x12/3x5
Also need to stop spending rest times between these movements. None of them are really difficult enough to warrant that much rest. I think it’s just mental weakness on my part saying that I need some rest when I don’t consider it a conditioning movement.
Treadmill walk-
15 min-10% incline, 3.0 speed
Boring.