Paused Rack Squat (3 second pause, bar lowered to pin #23, 2-3 inches below parallel)
- Warm Ups 10 x 45, 5 x 135, 3 x 225, 1 x 315, 1 x 365, 1 x 405
- Work Sets: 1 x 455, 1 x 465, 1 x 455, 1 x 445 x 2 sets.
Speed Deadlifts
- 10 x 1 x 325 + doubled mini-bands. 60 sec between sets
Conditioning: Airdyne Bike: 20 minutes
Changing my training schedule up again. Same basic layout but different days of the week mainly due to schedule changes non-training related. Sunday is gonna be my Speed Bench day, but I took this Sunday off to let the pec/delt heal up. It’s getting pretty irritable. I’ll Bench again on Thursday.
Was still pretty sore today from the Deadlifts on Friday. With calories low my recovery is not great. The paused rack squat is below my PR of 485, but I think I may have been 1 pin hole higher for the 485 than I was today – which makes a huge difference. Pin hole #23, puts me pretty deep in the hole and you have to drive out of the hole with a lot of quad. Emphasizing hip drive too much at the bottom of a paused pin squat tends to pitch you forward too much. Its a little tricky because you have to lead up out of the hole with the chest like a high bar squat and then you can transition back into the hips after you get it moving. The 3 second pause was a LONG time to be in the hole, but I liked how it forced me to really concentrate on exploding up with my legs to get the bar moving. Great movement. Speed Pulls felt super fast. Wanted to drag the sled today but wimped out due to thunderstorms that rolled in.
