Tuesday, May 31, 2016

A1

Seated Squat Rocks w/ Isometric Hold - 4 x 5; rest 30sec (hybrid sumo stance, 3sec iso hold)

A2

Band Assisted Cossack Squat - 4 x 8 alt reps; rest 30sec

A3

Mini-band Single-leg Box Squat - 4 x 8 ea leg; rest 30sec

A4

SL Slider Hamstring Curl - 4 x 8 ea leg; rest 90sec

These have been doing a really good job of developing hip stability, hammie strength, and really helping my ability to keep my knees out on squats. 

+

A. Front Squat - 5 x 3; rest 2min (build to moderate 3)

Result: 225 / 315 / 315 / 365 / 385

Really surprised with how 385# felt. I thought it would be closer to a 3RM but it legitimately felt moderate. Maybe a little on the mod-heavy side, but I probably could have fought for another couple of reps on it. 

B. Clean Grip RDL - 5 x 3; rest 2min (build to moderate 3)

Result: 225 / 275 / 315 / 315 / 315

Stopped at 315# due to grip. Wasn't too bad, honestly. Low back may give me some fits tomorrow (today) but overall it felt good. 

C

Bench Press - 5 x 3; rest 2min (build to moderate 3)

Result: 135 / 225 / 275 / 295 / 315

Kind of nervous on this. We don't do bench very much so it's interesting to see where I am on this thing periodically. To my surprise, I definitely haven't lost much of a step on this one. 315# was definitely a moderate 3. 

D

Strict Pull-up - 5 x 3; rest 2min (build to moderate 3)

Stuck with my bodyweight here. I'm still weighing in between 298-300.7# every day...depending on what I ate the night before, I guess. 3 strict pull-ups UB isn't terrible, but I wasn't sure how they were going to feel towards the end. 

+

A1

 Arch-Hollow Roll - 4 x 5 slow, controlled rolls; rest 30sec

A2

Single-leg Unloaded Goodmorning - 4 x 8 ea leg; rest 30sec

A3

 Standing Hip CAR - 4 x 5 slow controlled rotations ea leg; rest 30sec

A4

Standing Knee Extensions - 4 x 5 slow controlled extensions; rest 30sec (standing on one leg, lift knee into flexion as high as possible while keeping supporting leg/hip in as much extension as possible, extend knee without letting femur drop, hold 1sec, then slowly lower and repeat)

I could do this stuff every day. It makes me feel so much better post-lifting.