Training
FS 3Fx128 (PR), 1x127.5
BS 5Fx130 (PR), 3x125, 6x120, 7x115 (PR), 8x112.5 (PR)
BP 5x87 (PR), 7x80 (PR)
FS notes:
So I tinkered with my rack pos a bit. Made it much more comfy. But the downside was I couldn't maintain it thru a hard 3RM set. Perhaps it's not as strong? So for the first time in my life, I failed a FS set with the bar leaving my hands. I also maintained a very relaxed tempo in this set which might have cost me a bit of extra aggressiveness. The other thing was my rack was a lot weaker today than normal from wednesdays chinups. Which really annoys me because I couldn't give less fucks about my chinup and my front squat means everything to me so it's frustrating that it cost a PR attempt.
I reviewed the video and yep my grip on the right side gave way, this sucks. I notice my R hand was a bit too far from shoulders. Bringing it in wud have made the difference probably. Like I said this never happens to me, my grip is rock solid when I fail a FS i always remain in control of it all the way down. I had already done 3/4 of the lift when R side of the rack gave way. This sucks! Should have had that 3PR man. Next time grr.
BS notes:
Stripped the bar of 29.5kg of small plates and replaced with 2x15kgs. Thought it was time to use big boy plates. The set was very hard, even the latter warmups of 120x2 and 127.5. MY HBBS being so quad dominant as it, quads were noticeably less rocket powered as wednesdays. I think i might have bitten off more than I can chew in terms of recovery last workout with my eagerness to try hipthrusts and do a lot of upperbody work. Still, I punched in the squat volume.
Progress summary:
2 weeks down, 2 weeks to go. Only 6 workouts left!
Plan from here:
The next 6 workouts will be different.
I'm doing away with all the accessory stuff and only focusing on my squats. I don't care where my bp or chinups are for the duration of this period, i can always bring them up later, there is plenty of time. My reasoning for not wanting to do any more accessory work? For example if I do a lot of chins, there goes my FS rack in the next workout. Abs are too torched to squat heavy. That's not good. So to avoid that i'm going to take it easy while i'm focusing on my squat.
So here is what I'll do. Maintain my bp. Maintain my chinup. No other exercises, no deadlifts, rack pulls, good mornings, hip thrusts, etc. So that means one or two sets per week of bp/ohp/chinup and that's it. And mo squats.
The majority of my energy, effort and recovery will now go towards squatting HBBS-5x140kg and probably FS-3x130kg.
FS is taking a backseat because it's kind of a pointless lift right now. It will be done 2x week only. My backsquat is much better for building quad strength, FS displays it. And even that, not very well because it's currently limited by my rack strength not my leg strength. Actually FS would be much better mass builder due to the bounce - but it's very hard to do lots of volume of FS with heavy weights whereas I can do a lot of volume with heavier BS so bit of a catch 22 there. Still I have full confidence when I lay off BS volume later, i'll be able to ramp up my FS easily all the way to a 3x140kg triple at some point this year without much fuss (=2xbw, 75kg BW w/ rock hard abz too). My reasoning is this :- if I add 12kg to my BS in 6 sessions, that means my quads are a lot stronger by the end. And that will def translate to at least 6kg on my FS so long as rack strength keeps pace. So. That's the plan going on from here! B00m!
ps. PR 1000 posts lol.
