March 29, 2016

Daily score: 6 (quads still sore, tight)

Workout:

A. Squat clean; 10 singles @89% 1rm; rest 2 min


128x10

B. Concentric only front squat from blocks; 1.1.1x6; rest 20 sec/rest
2min (heavy as possible)


123,128,123,128,133,133

C. Snatch grip RDL; 3-4x5; rest 2 min


73x4
88x4
98x4
108x4
118x4

D. Good mornings @22x1; 6-8x5; rest 90 sec


63x6
58x8
58x8
58x8
58x8

E. Seated medball russian twists; 20 reps x5; rest 2 min


20x5

F. Side plank; 20 secodns x5; rest 40 sec

20/side x 5


Quads were still sore today but not terrible.  Massage last night helped a lot I think.  Cleans felt way better this week at 128 than last week at 123.  Concentric front squats felt heavier though.  I had a harder time getting tension set and even failed the second rep on the second set.  I wore my belt the last 2 sets and that seemed to help.  May be that my core was tired from a 'plank off' challenge I partook in in order to win my right to leave work for the day.  I got second and only lost by 5 seconds...I held a 4:15 plank :).  Has to be a record for me.  And got an ab cramp after, lol.  Anyway, back on track...shoulda started way heavier on the rdls.  Whereas the good mornings were hard for me to keep a good lumbar curve past 58# at the tempo.  E and F went well.  Thanks!