Trying to be more explosive on the concentric phase of the squat, and try to pop the bar off my back and a rattling sound with the plates as I stand up. Seems to be easier to be explosive on the high bar squat than the low bar squat, at least for me.
Also, wore the Three Wolf Moon shirt today. Here's a pic I took a couple of days ago:
Texas method intensity day.
Foam Rolling
- 20 minutes on the black Rumble Roller and lacrosse ball.
Low Bar Squat
- 45 lb: 20
- 140 lb:10
- 230 lb: 5
- 320 lb: 3
- 370 lb: 2
- 410 lb: 1
- 460 lb: 1
- 432.5 lb: 3,3
- +2.5 lb from last week, and going back to triples.
- Last rep felt tough. Somehow ended up relaxing out of the hole, but managed to power through.
High Bar Squat
- 432.5 lb: 3
- 390 lb: 5,5
- +2.5 lb from a few weeks ago.
Face Pulls
- 70lbs: 14
Reverse Grip Bench Press
- 45 lb: 10
- 140 lb: 5
- 230 lb: 3
- 280 lb: 1
- 330 lb: 1
- 365 lb: 1 *PR!
- +5 lb PR! +5 lb from previous best
- Easy, going to try 370 lb.
- 370 lb: 1 *PR!
- Beat my 1 rep max that I set about 5 minutes ago!
- 335 lb: 3 *PR!
- +5 lb PR for a 3 rep max!
Mat Pulls
ROM Progression method.
8 mats, about 6 1/4" from the ground, or an inch or two below my knee caps.
Hook grip until 550 lb.
- 140 lb: 5
- 230 lb: 5
- 320 lb: 3
- 410 lb: 2
- 500 lb: 1
- 550 lb: X,1
- Had to strap up to get the rep. Pain tolerance not there yet.
- 600 lb: 1
- 550 lb: 3,3
- 500 lb: 5
