1. Squat (50/20)
275x7; 275x7; 275x6; 275x5; 275x5; 275x5; 275x3 (38 reps).
2a. RDL
185x8; 185x8; 185x8; 185x8
3a. Overhead Squat
88x3; 88x3; 138x1; 138x2 (vid).
4a. Deadbugs
10; 10; 10
4b. Calf Raises
115x8; 115x8; 115x8 (deep w/ stretch)
4c. Tibialis Anterior Raise
30x8; 30x8; 30x8
Notes
First day squatting with the 50/20 scheme. I left 1-2 in the tank on all sets. Even so, squats wrecked me. This workout was about 10,000 lbs in tonnage. Thats a lot of work, any way you slice it.
I've significantly narrowed my stance, and also brought my toes in. This is something I've experimented with pretty much every week. I'm much better off with a true shoulder width stance. This takes alot of stress off my hips and allows my knees to travel outside and beyond my feet. I'm hitting some rock bottom squats like this.
Overhead. Well that video above was literally the last set of the day. So I was obviously fatigued. First: I know I'm getting low back extension and I'm not as upright as I could be. Also, lol at that "snatch." With that said, I'm extremely pleased with the shoulder and thoracic mobility, and also the shoulder stability. Look at my start position. That is neutral with ribs down, and great shoulder extension. 5 months ago my shoulders were literally 6-8 inches from that position. Thoracic extension still needs to improve. But it seems like simply overhead squatting 2x a week is one of the best ways to do this.
Final note: my warmups are extremely focused and targetted for these type of workouts. Its really paying off. Still much to improve.
No comments:
Post a Comment