Day 6/7 REST
Week 4….
DAY 1
Squat-135, 205,235
255 x 10, 205 x 20
*Push-ups (on med ball), face pulls, Dbell RDLS
Forewent mobility before squats after a day at the office. Probably erroneous, especially for day 1, but I felt warm enough. I do not like doing fifty things before doing my heavy barbell lift. It seems to make me unmotivated. This, I try to intertwine my mobility in with the warmup sets of the lift by prying a la advice of
@Antti
Prying, pausing, bottom range only reps…examples of specialized variety.
I still have a slow descent, but it feels much slower than it looks. My legs are long and I’m apt to lose balance easily. I feel more controlled moving with zooooom rather than Zip!
Essentially, this is the start of a new buildup to a heavier set of 10 w/ 285 on week 6. This, I approach my top set as if it is still a warmup set and not all outer. This, I feel, will be helpful with mental aspect abs certainly on recovery. Getting “worked up” is more tiring then the set for me. I try to save it all for the lift. That being said, after the set of twenty, I take at least ten minutes before I go on to assistance work.
The assistance work mindset is far less intense than the main lift. In essence, I’m working muscles responsible for a specific movement pattern I’m weak in.
The face pulls/push-ups train stability around the shoulder joint and core. I say core because the abs/glutes are to remain tensed so the body is in ‘plank.’ This, the RP cage, lower back are tempted to compensate. A key for me is too keep my shoulders depressed(as is often preferable during a lift). My traps tend to get tight and head forward.
The RDL’s work the hamstring flexibility, done slowly on the eccentric (forcing an arch into the back/pulling down into hips) and rebounded upwards. I feel the hamstrings are best trained this way for me.
