Phase 2 Week 3
Deadlift max set to 335lbs 75% 85% 95%
box jumps with 10lbs db in each hand 6 sets 3 reps
**I had to move my box down 2 pins from my height with no weights in my hand (approx 8inches)**
deadlift
135x5 185x5 225x5 250x5 285x3 320x1 340x1 355x1 320x1
**my legs felt weak, especially my hamstrings and glut**
also i wore my belt on the 250 set and up; I haven't wore my belt in a long time, I plan on wearing it at the comp so I wanted to see how it felt to lift with it.
**I noticed that my form was not the best on my lifts because of my tired legs, my butt was rising up before bar was coming off of the floor, i tend to do this when im tired.
Front squat
**I decided to squat with 5lbs plates under my heals; this felt really good, no pain in my knees and I upped my weight a lot because I felt much stronger with a slight heal lift. I will do all my front squats this way from now on
105x10 115x10 135x10 135x10
toe to bar 12 reps 4 sets
GHR (super set with toe to bar) 12 reps 3 sets
**I didn't do the forth set because my hamstrings were starting to cramp up, i think from the heavy deadlifting and from being pre-fatigued even before the workout started.
**I did change my settings on the GHR to make it harder because I have become stronger at the exercise.
No comments:
Post a Comment