I sorta fell into squatting every day again, not set timeline, but off the top of my head I'd like to give it 6 weeks. A few things i'm going to do differently is to warm up much much better, the no warm up had its place before, but this time I'm going to really loosen up my shoulders and hips before squatting, and probably start doing some glute activation stuff... my left glute isnt working that well I don't think. The other thing, if it gets to be really really painful, then I'm just going to tone it down. I'm also going to go beltless for a while, see how that goes, and high bar. So far, the bar placement is perfect, no strain on my arms or shoulders, and I really like that way my squat looks.
Tuesday
Warm up
dynamic hip stuff
stretching for shoulders, pecs, lats
band dislocations
Back squat
worked up to a 365 double. - these felt too heavy for comfort
Military
4x9 with 135
Face pulls - 50
side laterals- 2 sets
Wednesday
Warm up
dynamic hip stuff
stretching for pecs, shoulders, lats
band dislocations
Back squat
10 singles with 365
-the first one felt horrible, the last one felt weightless... so I think I'm onto something.
Deadlift - warmed up sumo
495 for 2 sets of 3 reps
-going to go for 3x3 next week, no need to rush it.
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