Foam Rolling
- 10 minutes
Front Squat
- 45lbs: 10
- 100lbs: 5
- 140lbs: 5
- 190lbs: 3
- 230lbs: 2
- 280lbs: 1
- 320lbs: 1,1,X
- 235lbs: 3
- Paused
High Bar Squat
- 45lbs: 20
- 140lbs: 10
- 230lbs: 5
- 320lbs: 3
- 370lbs: 2
- 420lbs: 1
- 375lbs: 3,3,3,3,3,3,3,3,3,3
- About 2.5 minutes in between sets.
- Feeling tired today.
Bench Press
- 45lbs: 10
- 140lbs: 5
- 190lbs:3
- 230lbs: 2
- 280lbs: 5,5,4
- Failed on 5th rep, 3rd set.
Hit a high bar squat PR of 475lbs (video) this week!
At this rate, I'll be doing a 500lbs high bar, ATG squat before a 500lbs low bar squat.
Anyways, check this out:
- Your First Time...On The Platform by Craig Hirota
- Band Pull-Apart Super Series for Healthy Shoulders by David Allen
- How to Increase Your Arch on the Bench Press with a Foam Roller by Joey Smith
- The Squat Nemesis Program: An Introduction To Volume, Load, And Intensity Zone Training by Nick Horton
- Callus Tear Prevention – Taking Care of Hand Skin by Jedd Johnson
Foam Rolling
- 10 minutes
Front Squat
I think I'm finally getting the hang of front squats.
- 45lbs: 10
- 100lbs: 5
- 140lbs: 5
- 165lbs: 3
- 190lbs: 2
- 230lbs: 1
- 280lbs: 1
- 300lbs: 1
- 320lbs: 1
- Tough.
- 232.5lbs: 3
Low Bar Back Squat
- 232.5lbs: 5
Neck Extension (Harness)
- 30lbs: 20
- 50lbs: 20
- 67.5lbs: 20
Neck Flexion (Harness)
- 30lbs: 20
- 50lbs: 20
- 67.5lbs: 20
Neck Side Flexion (Harness)
- 30lbs: 20
- 35lbs: 20
- 45lbs: 20
Note: All neck exercises done on low pulley attachment on my power rack.
Barbell Curl
- 45lbs: 15
- 60lbs: 8
- 75lbs: 10
- 85lbs: 10
Texas Method intensity day.
Foam Rolling
- 10 minutes
High Bar Squat
3 PRs in a row for high bar squat! Approaching my max squat of 485lbs (low bar).
- 45lbs: 20
- 140lbs: 10
- 230lbs: 5
- 320lbs: 3
- 390lbs: 2
- 460lbs: 1 *PR
- 470lbs: 1 *PR
- 475lbs: 1 *PR
Face Pull
- 60lbs: 12
- 85 lbs: 8
Bench Press
- 140lbs: 5
- 190lb: 3
- 230lbs: 2
- 280lbs: 1
- 330lbs: 1,1,1,1,1,X
- Failed on 2nd rep, 1st set
Rack Pulls
About 8 3/4" off the ground, at knee level. Started using straps @410lbs.
- 140lbs: 5
- 230lbs: 5
- 320lbs: 3
- 410lbs: 3
- 500lbs: 2
- 550lbs: 1
- 600lbs: 2,2,1
