Just missed 275 on my squats Friday. I have more or less decided on my squat form--grip, bar position, stance--and everything felt fine at 225, which was my target for the day, so I decided, what the hay, let's see what I can do. My previous 1RM PR is 265, and it felt, as I failed, that probably with 10-20 pounds less I probably could've ascended. Next time I'll pyramid up in 10- or 20-pound increments from 225.
So I guess now I'm working on my squats as well as my deadlifts. Will try to get it up to 315 I guess. I think the key now will be hip drive. I've been trying to hard to keep my torso in a fixed position coming out of the bottom, but looks like it's OK to lead with the butt a bit:
On Wednesday my bench started to feel comfortable with the shoulder-width grip at 185, so I'll probably start working on getting that back up to 225 again too.
So four 45-pound plates on each end of the 45-pound barbell for the DL (405), three plates for the Squat (315), two plates for the Bench Press, Power Clean, and BB row (225), and then one plate for the OH Press (135). Then throw in 10 bodyweight chinups/pullups for good measure, and those are my ST goals for the time being. After that, will probably work more on the plyometrics/mobility/agility stuff. For running, still wanting a two-hour half-marathon and a 24-minute 5K. Or maybe a 50-minute 10K.
If I want to work on the bench, then I should probably do that twice a week too, so I could make Monday and Wednesday my heavy days, and then Friday run through everything quickly at lighter weights, something like this (set/rep schemes are just approximations, warm-up sets for the big lifts not included):
Monday
Deadlift 1RM to back-off sets
BB OH Press 3x5, DB OH Press 2x5, Raises 1x8, Swing 2x5
Hyperextensions, Pike, Hanging Leg Raises
Pullup--wide prone grip 3x5, Pullup--neutral grip 3x5, Ab Rollout 2x5, Straight Arm Pulldown 2x8, Face Pull 2x8
Wednesday
Squat 1RM to back-off sets, OH Squat 2x5
BB Bench Press 3x5, Dips 3x5, Cable Flyes 2x5, Reverse Flyes 2x5. Lawnmower 1x8
BB/Inverted Row 3x5, DB Row 3x3, Russian Twist 2x5, GolfSwing 1x8
Friday
Lite Deadlift 2x5, High Pull 3x3, Power Clean 3x3, Lite Squat 2x5
Lite BB Bench Press 2x5, Lite BB OH Press 2x5, Lite DB Row 2x5, Pullover 2x5,
Hyperextensions, Pike, Hanging Leg Raises
Chinups 3x5
Curls 2x5, Pushdown 2x5, Cable Rows 2x5,
Now I need to think a little bit more about ordering, so that I can get back to minimizing equipment changes.
This morning my shoulders are pretty sore from the high pulls and power cleans yesterday. Going on a run down by the river later. Didn't have the motivation to go on my run first thing this morning.
So I guess now I'm working on my squats as well as my deadlifts. Will try to get it up to 315 I guess. I think the key now will be hip drive. I've been trying to hard to keep my torso in a fixed position coming out of the bottom, but looks like it's OK to lead with the butt a bit:
On Wednesday my bench started to feel comfortable with the shoulder-width grip at 185, so I'll probably start working on getting that back up to 225 again too.
So four 45-pound plates on each end of the 45-pound barbell for the DL (405), three plates for the Squat (315), two plates for the Bench Press, Power Clean, and BB row (225), and then one plate for the OH Press (135). Then throw in 10 bodyweight chinups/pullups for good measure, and those are my ST goals for the time being. After that, will probably work more on the plyometrics/mobility/agility stuff. For running, still wanting a two-hour half-marathon and a 24-minute 5K. Or maybe a 50-minute 10K.
If I want to work on the bench, then I should probably do that twice a week too, so I could make Monday and Wednesday my heavy days, and then Friday run through everything quickly at lighter weights, something like this (set/rep schemes are just approximations, warm-up sets for the big lifts not included):
Monday
Deadlift 1RM to back-off sets
BB OH Press 3x5, DB OH Press 2x5, Raises 1x8, Swing 2x5
Hyperextensions, Pike, Hanging Leg Raises
Pullup--wide prone grip 3x5, Pullup--neutral grip 3x5, Ab Rollout 2x5, Straight Arm Pulldown 2x8, Face Pull 2x8
Wednesday
Squat 1RM to back-off sets, OH Squat 2x5
BB Bench Press 3x5, Dips 3x5, Cable Flyes 2x5, Reverse Flyes 2x5. Lawnmower 1x8
BB/Inverted Row 3x5, DB Row 3x3, Russian Twist 2x5, GolfSwing 1x8
Friday
Lite Deadlift 2x5, High Pull 3x3, Power Clean 3x3, Lite Squat 2x5
Lite BB Bench Press 2x5, Lite BB OH Press 2x5, Lite DB Row 2x5, Pullover 2x5,
Hyperextensions, Pike, Hanging Leg Raises
Chinups 3x5
Curls 2x5, Pushdown 2x5, Cable Rows 2x5,
Now I need to think a little bit more about ordering, so that I can get back to minimizing equipment changes.
This morning my shoulders are pretty sore from the high pulls and power cleans yesterday. Going on a run down by the river later. Didn't have the motivation to go on my run first thing this morning.