friday squat PR and three sets of it

Week IX, Workout C

Unbelievable. That is, I mean I understand it, I get why it works, but I still find myself unable to believe that linear progression can let you approach an existing PR, and then surpass it so easily. Yet it works. It really works.

Warm-Up: Riding the Schwinn Airdyne Bike: 3:00 min.

Hip Mobility

Shoulder Mobility

Squat: 2 x 5 x 45 / 5 x 135 / 3 x 185 / 2 x 210 / 3 x 5 x 215. This smashed my previous PR of 210 lbs set in March, and gave me three sets at a new 5 rep PR. I’ve been watching this day come for the past few sessions. I anticipated it, but didn’t think it could be real. It’s real.

Forearm/Wrist Rehab: (a) pronated Wrist Curls: 10 x 5 / 10 x 8 / 12 x 10 lbs F.G. DBs / 5 x 15 x 5. (b) 3 x 12 x 10 lb FatGrips DBs: supinated wrist curls; press; curls; bent over row; reverse curls; bench press.

Push-Ups w/ 3 point PVC contact: 3, 2, 2, 2, 2

Pull-Ups (pronated grip; fat bar; orange band): 2, 2, 1, 1, 1

Hang Clean: 3 x 5 x 10 kgs


Let me know what you think...