Not a bad workout today, it was meant to be explosive but with my ongoing bicep tendon pain I find getting too much pop at the top of the squat aggravates it even more. I think a lot of the cause is from a sudden lack of external rotation in my shoulders so I’ve been trying to work on that. Also I experimented with hand placement today and tried to go a little more narrow, slightly higher bar placement seems to help (a little) too. Squat – Warm up 20 x 20kg, 8 x 65kg, 5 x 75kg, 3 x 90kg, 1 x 105kg, 1 x 115kg Decided to do the 5 sets of 2 x 136.5kg (301lbs) paused squats belt-less which has made my hernia throb a bit! I seem to have forgotten to pause on one of the reps but otherwise pretty happy. 5 x 146kg (322lbs) looked deep and felt good, likewise with 3 x 156kg (344lbs). Front squats were meant to be sets of 6 but I wasn’t feeling that many reps, I haven’t done a front squat this year so am feeling a bit rusty. Ended up doing 3 sets of 2 x 126.5kg (279lbs), I broke out the Gangsta wraps for my knees for a little extra help – love how much quicker they are to wrap with these! Assistance work was 3 sets of Welsh Dragon Curls, as many reps as possible, 3 sets of 10 x 34kg chest supported rows and 2 farmers walks with the same dumbbells as far as possible.
Posted on: Fri, 06 Jun 2014 13:02:37 +0000
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