Monday 6 March
Week 4, Day 1
Bodyweight: 96.2 kg
Buffalo Bar Squat
SBD knee sleeves, belt, wrist wraps
177.5 kg X 1 @ 8 [0.37 m/s]
142.5 kg X 5 @ 7, 7, 7, 7.5-
Totals: 21 reps, 3,030 kg
Mixed. Single moved very well - faster AND heavier than last week despite warmups not feeling great. Slightly worried I cut it a bit high, but that seems unlikely for me and I don't have any video to review. On the other hand the sets of 142.5 kg X 5 actually seemed subjectively harder than sets of 140 kg X 6 last week. Probably a sign of accumulated fatigue. Volume is down this week for a slight deload as I move into a more traditional developmental phase. My whole anterior upper leg, from knee to hip was sore by the end.
Bench
75 kg X 5 X 3
Totals: 15 reps, 1,125 kg
OK. Seemed hard on the first set, but better afterwards. Could have been more consistent with bar path / speed / pause. Good enough to increase to 80 kg next time.
BB Seal Row [Chinese Row]
50 kg: 1 X 10
55 kg: 1 X 10
57.5 kg: 1 X 10
62.5 kg: 2 X 10
Totals: 50 reps, 2,875 kg
OK. First time doing this with a barbell. ROM was a bit attenuated, someone suggested using a cambered bar next time, which I intend to try. This configuration is evidently easier for the same weight than DBs. Had to wrap a wrist wrap around the barbell the muffle the clanking of barbell on bench at the top.
Rotator Cuff Circuit
X 3
Mobility