07-27-2014 Training Day

Back from a deload week and back to squatting.

I have been doing more mobility and stretching to help my lower body lifts. Although the Big 3 (10/20/Life book) is a solid warmup to prepare the “core” for lifting, it isn’t enough for me. I have developed hip pain from sumo pulls and it started to affect all lower body work. The time is now to address it and by working on it harder I have started to see major improvements in squat depth and feel of it. I also added one vital thing t0 my program that I am seeing immediate results from.

Squats RPE 7/8 for last set
135 x 3 x 3
225 x 2 x 3
315 x 3
365 x 3
405 x 3
415 x 3
455 x 3

Reverse Band Squats
455 x 3 x 2

Working on speed from the hole with these, they seem to work better for me than pausing.

I am getting faster with heavier weights, which is a good indication of progress.

Heavy Band Pull Throughs

Air Squats
100 reps

Standing Calf Raises
140 x 3 x 12

Rear Delt Flies
20 x 3 x 20

Weighted Planks
45 x 3  for 30s each

I have been doing weighted planks two times a week at least for a couple weeks and I see an immediate difference from these. Brandon Tunquist, who is an excellent lifter at my gym, swears by these so I figured I would give them a shot and see how they work for me. They are working wonders in helping my core strength and they are here to stay.


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