delayed onset volume squat day
What a weird day...
Got to the gym and there were no racks open. There's only four actual power racks in the weightroom -- gotta make room for crosstrainers and treadmills -- so that wasn't a surprise. This kid I've been exchanging "later bro's" with for a few months says "hey man are you gonna squat, want to work in" so I said sure. He's about 5'8" 145 pounds, cut. He's got a few "clients" who does personal training for at the gym too. Nice kid. Little loud. He's got a steady underground chalk supply so I've made sure to cultivate him.
Anyhow I zip through warmups, he declines to do any empty bar warmups, then does like 85x10, 135x10. I do 45x10, 85x5, 135x3. When I get to 185 and do 2, he says are you done with warmups? I said no, I'm going a single @ 205 and then 230x5x5. He says ok I'm gonna work @ 185 and proceeds to do 185x8, struggling mightily on the last two.
I go to 205, do my single.
He pulls the 10s back to 185, does eight more -- high bar, ass to grass, eyes to the sky, pretty. Then says "do you want more plates or can I put 25's on." I suck at math so I said sure.
I am a fool. 235x5x5 is a lot more then 230x5x5. Anyhow. Got through it, enjoyed it. Enjoyed doing volume day @ 50 pounds more then a kid who benches way more then me was busting his ass to squat.
Squat: 45x10, 85x5, 135x3, 185x2, 205x1
work: 235x5x5 Kid touched my back during the third set like he was spotting me! With fucking safeties on the fucking rack! Then he said "nice set bro." And after we were done he said "you gotta be careful with that low bar squat on your back, man." Grrr. I used to hurt my back all the time, now it's sore after squatting but never any other time. I told him as much and he said "good for you, good man."
I enjoyed watching him struggle through his 185's after that.
Power Cleans: 45x6, 75x3, 85x3, 105x3, 135x3
work: 145x3x2.5
After my first set the same kid comes up and starts giving me power clean tips, records a rep, plays it back on slow motion to show me my bar path swinging out, tells me he has his clients working on it like this and such. I said thanks dude, can you record the next set with my phone, please?
Anyhow. Here's my ugly third set with a failed third rep:
https://www.youtube.com/watch?v=HOkfwd1ds6A
I might need less weight on the power cleans. Either that or power cleans after 5875 pounds of squats aren't the world's greatest idea. I'm not going to give up on them, I'm going to get feedback from people that aren't "this kid in the gym" and get better at them.
Bench Intensity / OHP Volume
Yeah, boy.
Bench: 45x5x2, 65x6, 85x3, 105x2, 115x1
work: 125x5
backoff: 95x10, 60x10. Swole.
After spending three weeks stuck between 115 and 120, getting to 125 feels pretty fucking fantastic. I should have started 2.5 pound jumps months ago. 135 is sight.
OHP: 45x10, 65x5, 85x3, 85x2
work: 92.5x5x5
backoff: 50x10
92.5x5x5 was not easy.
Power Clean practice: 10 reps "drop the bar from the rack position to the hang position", 10 reps jumping from mid-thigh with a straight arm.
Chin practice: 3 reps of "get as far up as I can, let myself go down as slowly as possible."
I'm swole like Brandon Merriweather. https://www.youtube.com/watch?v=K_Hx2NjfO3U