I can't squat Friday so I figured I would bundle it with deadlifts, and to put the icing on the cake do front squats instead of back.
Warm Up:
Foam Roll
Stretch
a couple sets of squats with just the bar
Hang Cleans (very light, just to get my CNS activated)
135x3 3 sets maybe
Front Squat
225 x 3
275 x 3
315 x 3
350 x 3 (I had never done any sort of reps with more than 275 before this as far as I can remember)
Deadlift
225x3
315x3
405x3
495x1
545x1
602.5x1 22.5 pound PR
615x1 excluding the 602.5 pull right before this, this was a 35 pound PR.
I was going to go to maybe 575 after the 545 since my previous PR was a slow, hitched, just bad in general pull of 580. Jesse told me to go 600 because all the previous pulls went up very well. Since a couple people I train with had pulled exactly 600, and since I have 1.25 pound plates, I went 602.5. That went up, for a lack of a better word, easy. I knew I had more in me, but not a lot so I went 615 and it came up nice and clean, not fast but not slow, no hitch at all. Jesse got a video of it, but I don't have it.
Squats from pins starting at about the position I pull from
225x3
315x3
225x3
I think doing these will help deadlifts, squats somewhat, stones a little, and picks for farmers and frame.
Ab Wheel
3 sets of 5
I couldn't be happier with the workout overall since I went into it feeling kind of shitty and run down because of allergies. Everything just felt good so I took what I could get.
