bodyweight - 252
Squats -
barx10,10,10
135x10
225x5
315x4
405x3
455x2
500x1
550x3
455x3,3,3,3,3,3,3
Deficit Deads -
365x3
455x3
550x3
585x3
Stiff Legs - 315x10,10
Notes - I was actually quite tired tonight and didn't have as much "pop" as I wanted.
The 550 triple was just something I wanted to do to see where it was. The 3rd rep I got a little forward on my toes, which caused it to be a little slower than the other 2, but I'm confident I could grind out 5.
Niiiiiiice. On the squat video the gym appears to be playing Slipknot - I thought commercial gyms only played radio pop garbage?
ReplyDelete(note: I have only ever trained in my garage and thus have no idea)
At Golds they play some decent tunes actually.
DeletePaul,
ReplyDeleteDo you think it's beneficial to train in lifting shoes when looking to compete in the future? The federation I'm looking to compete in does not allow anything with an elevated heel.
Then you need to train in what you're going to compete in.
DeleteMr. Carter,
ReplyDeleteI purchased your LRB 365 and SLL books from Amazon recently. I'm mapping out the first 12 weeks from LRB 365 and I have a question regarding deloads. I don't see where it says what to do on the deload week before the test week. I'm assuming the deload week following the test week involves doing nothing. Can you expound on this please? I never have planned deloads either, when I feel run down, sick or get injured I usually just take some time off.
There is a deload built into phase 1. It's 9 weeks, a 50% week then an optional testing week. If you don't want to test, that week, you can just take the whole week off or do whatever you want.
DeleteAre you still doing deadlifts from blocks/mid-shin or is it just deficit deads for meet prep?
ReplyDeleteNo just deficit pulls for this meet cycle in order to force myself to stay lighter than I want to.
DeleteIs it a problem that your back rounds at the bottom of the squat? I struggle to reach depth without some degree of rounding, can you offer any advice on this?
ReplyDeleteMy back does not round. My back stays neutral. My glutes tuck under me, also known as "butt wink", which I don't care about.
DeleteI have no idea how you see my back "rounding".
Sorry, I was referring to "butt wink" - please forgive my ignorance.
DeleteI know. You wrote "lower back rounds". Watch it. Does it round? No. It stays neutral the whole time.
Delete