Workout of the Day
A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
Rest 2-3 minutes between sets
B.
Complete rounds of 21, 15 and 9 reps of:
135/95 lb Front Squat
Toes to Bar
A. 5 reps @ 135#, 4 and 3 reps @ 155#, 2 reps @ 165#, 1 rep and 1 rep @ 175# (all cleaned and pressed overhead to back – no squat rack).
B. 11:16
A. 195/225/255/270/285/305/335/350 didn’t move up past 350 due to being on a floating offshore facility / PR by 5# offshore
B. 6:35 125#
A: 195/225/255/270/285/300/305F
305 would’ve been pr of 5#, but it buried me. Good news was my previous pr of 300 was FAST.
B: 6:30 @ 95
Made up the clean complex yesterday. Learned that the Mendoza comp has a clean ladder. Worked up to 123#
Will make do back squats tomorrow.
B. 5:38 with 83#
A. 295/340/385/410/430/460 5# pr, I think I’ve actually gotten stronger than today’s results, long day at work and a lot of it spent in the south Tx sun and humidity was a bit draining
B. 5:43 rx
Feels good to be back in the garage
Thanks again for this programming, it is by far the best results of any programming I have tried
A. Back Squat 145/165/190/200/215/225/245
*my back felt amazing so I kept going to find my new 1 RM because 225 was obviously not it – even while being cautious*
265/295/315/325 – new 1RM is 325. Felt awesome.
B. 135 Front Squat/Knee to Elbow. Completed: Failed to time it.
215,245,280,300,315,335
B. Rxd squat/k2e 9:46
A. 185/215/240/255/270/280/285 PR/290 fail
5# PR and my backsquat is now the same as my FS PR. I don’t understand why my BS isn’t higher. Wondering if my form is just bad.
B. 3:59 Rx. Everything U/B.
C. 30 evil wheels not for time just because.
A. 1@325 (didn’t go for PR)
B. W/back squats @135 & T2B: 7:32
A. Off 320. Failed at 325. No PR today. Wasn’t there mentally.
B. 4:42 RX and UB. Really wanted to drop the bar on the round of 15.
A. Based on old 260 1RM: 175/195/220/235/245/275(F-so close)/270 (10# PR)
B. 7:16 @115 – Tried to keep this fast, but I still probably should have dropped to 95 for this sprint. T2B was Rx.
A. Based on 315 1 RM. 205/235/270/285/300/335/345 (30# PR)
B. 8:26 Rx
Wow! Awesome PR Brian!
Thanks CJ!! I was so pumped this morning! The programming has been awesome and it shows from today!