Raw squat (no belt, or knee wraps) 160kg 2x6
Raw box squat (no belt or knee wraps) 120kg +chains 4x6
The chains are close to 40kg altogether I think. Although not all of them are off the ground at the top. They certainly felt lighter at the top than the straight bar weight 160. I can't quite get my feet out as wide as I would like in this power rack and so I end up folding over a little. I tried my best to limit this. I have no idea what the hell the guy was making such a racket about in the background
3rd set:
As a result of trying to sit back more to try and stay more upright I ended up clipping the rack a few times. Messy 4th and final set:
Deadlift 230kg x2 (no belt or suit)
Speed deadlift 185kg 6x3 (90-120 seconds rest between sets permitted but I took 40-60)
Kettlebell pistol squat 32kg 5x3
Zercher Deadlift 85-90kg 3x5
I had a false start on this first set as my abs cramped getting down to the bar:
I don't normally deadlift twice a week but I am keeping the sets very submaximal. I should be fit for it and I won't be doing it twice every week; just every other week.
This workout felt like pure dung. Stuff just felt heavy. I had rushed into the gym after a shake with some oats and knowing I was dehydrated I drank a couple of litres of water so this was all swilling around my stomach during the workout. I cruised too much through my squats. After my second set of box squats I wised up and picked up the pace. Once I did things were a little better.
At home tonight I'll do 5x10 ab rollouts wearing a 27.5kg vest.
Thanks for reading
I've never seen zercher leads before, it looks rock hard. ollie
ReplyDeleteGetting down to the bar has been an issue for me. Now that I have regained some muscle mass I've had to elevate the bar slightly on blocks. I quite like them otherwise. They force me to get down and open my hips up. I'm gonna increase them at a slow pace as they obviously put the back in compromised position. Maxing on them would not be a good idea I don't think
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