Squat
117.5kg * 3
135 * 3
152.5 * 4
162.5 * 3 for 3 sets
171 * 3
Bench
105 * 5 for 7 sets
A1: GHR
BW * 8 for 3 sets
A2: Standing Ab crunch
43 * 17 for 3 sets
A3: Face pull
21 * 20 for 3 sets
- A1 to A3 were supersetted, no rest time between sets, so all 9 sets were done one after the other.
Squat was good today. Decided to adopt a slightly wider stance (one foot position wider). This really allowed me to get in the groove and really sit back and depend on the hams to power me out of the hole. Nailed down technique with the lighter weights; must have done at least 5 sets just with the bar. No tip over even at the top sets, which surprised me. 171 flew up relatively fast. Very happy with the squat performance overall.
Bench was also good. But my recovery isn't fantastic. Kept the and rest time relatively low (~60+s). Focus was still on the speed and acceleration of the bar. Set 6 and 7, fatigue started to set in so speed on the last rep wasn't as fast and explosive as the first 4. Looking forward to fri and sat's sessions. Was pressed for time, so ended up just doing set after set for the accessory work with no rest in between.
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