10/14 Session 21-1, Heavy Squat day
Squats --
Warm-ups: 45 x 5 x 2
135 x 5
185 x 5
225 x 3
275 x 2
Working sets: 330 x 5, 3, 5; my form went a bit goofy on the middle set and rather than risk a bad move, I re-racked and called it an incomplete set. For the last set, though, everything went fine, so I must just guess that I may have bailed too quickly. I will go up 5# next time, but will execute sets of 3 reps. If I feel solid during that session, I may elect to go for the full 5 reps per, but I will wait and see how it goes.
Dips (press assist) -- 8 x 3 at supported body-weight; I'm going to reduce the amount of support next time by 10#.
Rack pulls (pull assist) -- (first time trying these)
Warm-ups: 95 x 5
135 x 5
Working sets: 225 x 5 x 3; I'm going to use these along with halting deads, shrugs, and BB rows to get my pulling volume up, which should help me move my deadlifts a lot better. Go to 275 next time with these.
I'm also going to chat my rowing coach, who is familiar with the SS mode of strength training, to find out if he suggests I add power cleans to the routine; that is, improve my rowing power, can I train to improve my explosiveness. I'll be re-reading Sullivan on the topic and doing some research, too.