I had some weird squat breakthrough today with my form

Ended up doing 4x6-8 @70% “285” high bar.. First set, I tried to imitate Dmitry Klokov and his form by opening my hips up during my squat, and holy fuck they felt amazing. I crushed my working sets..

But anyways, did 3x3-4 @70% with 3 second pauses and tempo, did some single leg dead’s and 150 lb atlas stone loads.

Overall good workout

Block pulls @60%

Last set of 4x10-12

Day 2 of my program

Day 1:
Flat bench @60% for 5x10, last set was amrap for 22
Did some accessory movements like bbrows, db curls, front and rear delt.

Day 2:
Skwot @60% for 5x10, last set was supposed to be amrap but my big dumb ass forgot, so I just did another set. Did rdls @185 for 4x15, walking lunges with SSB for 20 steps x5 and did some core work.

Both workouts were preceded and suceeded by 15 minutes of low intensity cardio @ 6mph.

Deads today

Worked 60% conventional for 3x10, than 2x10 sumo. Last set was 15 around 8rp.

Did some bent over rows, step ups and a few sets of planks. No cardio today, feeling sore from yesterday.

Bench/ohp today

60% for 5x10, amrap was 22 around 9rpe
Did 95 3x10, 125 1x8 and 135 1x3

Than played with some accessory movements like lat pulldowns, tricep pulls, db rows, db curls, front raises and rear delt movements.

Ran 1 mile before working out, and I’m headed back in a little later for sprints.

E: not fitness related, but I got a job offer at a local emergency room as an lpn shadowing an RN until I graduate. They pay my tuition and give me awesome benefits.. So, that’s good.

This post was edited by ozzyarmy3 on Aug 2 2018 09:38am

Restish day

Did some light skwots for 5x5 @60ish%
Deads for 20 reps at 50%, than 10 reps at 67.5, 5 reps at 80% and 3 reps at 85.

Ran for 20 min and called it a day. Had the chance to teach someone how to hook grip and it felt good to spread my knowledge, or what little I have.

srs if your eccentric phases arent at least as long as your concentric phases youre wasting your time. ideally temp should be 1:1.5-2

God damn dude do I have to post every workout I do? Tempo work is a huge part of my routine. That video was block pulls and the top set of 4x10 @60%, I was tired as is. I wasn’t worried about a tempo.

I bet you jerk off to a metronome while reading literature in a mirror.

you should be. its what makes you grow. concentric reps are just the reset mechanism for eccentric loading. its not even like this is a 3 rep effort. youre in a 10 rep set aiming for hypertrophy and you completely ignore the eccentric phase of the movement. youre wasting training time

This post was edited by cloudkicker on Aug 3 2018 08:22pm

Just got home from 2 mile run. Rest day 👍..